Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY