Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row or Bike 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5ea Kneeling Shoulder Taps
–:20sec Crab Walk or Crab Hold
–20 Straight Arm Banded Pull Down
–15 Band Pull Aparts
–:20sec Hollow Hold
General Barbell Warm Up 1x:
–8ea Single Leg Deadlift
–8 Bent Over Barbell Row
–8 Front Squats
–8 Good Morning
–8 Back Squats
Weightlifting
Back Squat (3-3-3-3-3)
Metcon
Metcon (Time)
For Time:
25 Cal Ski
25 Cal Row
25 Cal Bike
Sprint
Barbell Back Rack Low Box Step-up (30-30-30)
Set box height to roughly 10 inches and try to use 60-70% of your 1RM back squat