Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY