Wolfe Tribe Fitness – WOD
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