Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY