Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

2-3 Rounds:

–2min Bike or Row @ a moderate pace

–10 Ragdoll

–10 Alt. Hanging Hip Touch

–10 Scap Pull Ups

–8ea Single Leg Dumbbell Deadlift

–6ea Lateral Lunge

Workout Prime/ Build Up 1x:

–6 Deadlift @ a light weight

–3 Kip Swing + 2 Pull Ups

–6 Front Squat @ a light weight

–4 Deadlift @ workout weight

–3-4 Pull Ups

–4 Deadlift @ workout weight


Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

Cool Down

Metcon (No Measure)

Complete as many rounds as possible in 8 mins of:

Double Kettlebell Overhead Carry, pick load, 50 ft

10 L/10 R Kettlebell Figure 8s, pick load

15 Band Pull Aparts

10 Banded AbMat Sit-ups

Complete at an easy pace. Focus on quality of movement rather than rounds completed.