Wolfe Tribe Fitness – WOD

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Warm-up

Metcon (No Measure)

5 Min Row

Then

3 Rounds

10 SpiderMan Push Ups

10 Air Squats

50 Ft Overhead Carry w/SandBag

10 Russian KB Swing

Metcon

Metcon (3 Rounds for reps)

In 5 mins do:

200ft Sandbag Back lunges

max reps in remaining time Bench Press, 135/75 lbs

— Rest 1:30 —

In 4 mins do:

100ft Sandbag Front Rack Lunges

max reps in remaining time KB Swings 70/53

— Rest 1:30 —

In 3 mins do:

50Ft Sandbag Overhead Lunges

max reps in remaining Incline Push Ups

Goal:

Have 1 min or more to work on each movement.

WORKOUT OF THE DAY