Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
-5min @ an easy pace
General Barbell Warm Up 3x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Good Morning
–10 Kang Squat
Weightlifting
Box Squat (8-8-6-6-4-4)
box should be set up slightly below parallel
Barbell Back Rack Low Box Step-up (20-20-20)
Set box height to roughly 10 inches and try to use 60-70% of your 1RM back squat
DB Bent Over Row (8-8-8-8)
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Plate Front Raises, pick load
10 Plate Bent Over Flies, pick load
10 Plate External Rotations, pick load
Use 2.5-5 lb plates.