Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Foam Roll 1x:
–1-2min per side Foam Roll Quads
–1-2min per side Foam Roll IT Bands
–1min per side Pigeon Stretch
Mini Band Squat Warm Up 2-3xs:
–15-20ea Forward and Backwards Monster Walk
–15-20ea Way Lateral Walk
–10-15 Air Squat
Workout Prime 1x:
–200m Hard Run
–4 Dumbbell Thruster @ a light load
–1-2 Ring Dips
–4 Dumbbell Thruster @ a heavy load
–1-2 Ring Dips
Metcon
Metcon (Time)
3 Rounds for time
– Run 400m
– 10 DB Thrusters 75/55lb
– 5 Ring Dips
Cool Down
Metcon (No Measure)
4 rounds for quality of:
10 Hip Extensions, pick load
10 Weighted Sit-ups, pick load
Row, 300 m