Wolfe Tribe Fitness – WOD

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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.

WORKOUT OF THE DAY