Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 1x:

–3-5min @ an easy pace

2 Rounds:

–5-10 Bootstrappers

–6ea Single Leg Dumbbell Deadlift

–6ea Lateral Lunge

–8 Goblet Squat

–:45sec Alternating Deadbug

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Goodmorning

–10 Alternating Back Rack Lunges

–10 Back Squat

Back Squat Build Up Sets 1x:

–6 Back Squat @ a light weight

–4 Back Squat @ a moderate weight

–4 Back Squat @ a moderate to heavy weight

Weightlifting

Back Squat (12-9-6)

Metcon

Metcon (Time)

5 Rounds for time

Suitcase Lunges 53/35, 25ft L/25ft R

25 KB Swings 53/35

WORKOUT OF THE DAY