Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–250/200m Row or 1min Bike/ Run

–5ea Spiderman Lunge + Rotation

–10ea Hip Circles

–5ea Single Side Dumbbell Squat

–5ea Single Arm Dumbbell Press

–5ea Single Arm Thruster

–3 Kip Swing + 1-2 Pull Ups

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Muscle Clean

–10 Front Squat

–10 Strict Press

–5-10 Thruster

Workout Prime 1x:

–:45sec Hard Row

–8-10 Thrusters

–3-4 Pull UpsGeneral Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Muscle Clean

–10 Front Squat

–10 Strict Press

–5-10 Thruster

Workout Prime 1x:

–:45sec Hard Row

–8-10 Thrusters

–3-4 Pull Ups

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

Metcon (No Measure)

Not For Time:

18 Toes-to-bars

100 Single Unders

15 Toes-to-bars

100 Single Unders

12 Toes-to-bars

100 Single Unders

9 Toes-to-bars

100 Single Unders

6 Toes-to-bars

100 Single Unders

3 Toes-to-bars

100 Single Unders

WORKOUT OF THE DAY