Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–400m Run
–500m Row
–1.2k Bike
2 Rounds:
–10 Sumo Inchworm
–8ea Dumbbell Suitcase Deadlift
–5ea Prone Lying Leg Crossover
–8ea Dumbbell Push Press
–:45sec Hollow Body Plank
Workout Prime 1x:
–200m Run @ a moderate pace
–8 Alt. Dumbbell Snatch @ a light load
–200m Run @ workout pace
–6 Alt. Dumbbell Snatch @ workout weight
Metcon
Metcon (Time)
For Time:
50 Alternating DB Snatches 50/35
400m Run
35 Alt. DB Snatches 50/35
400m Run
20 Alt DB Snatches 50/35
400m Run
Cool Down
Metcon (No Measure)
3 rounds for quality of:
20 Hollow Rocks
Bird Dog, L 30 secs/R 30 secs
5 Wall Planks
10 Hip Extensions