Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
–:90sec Bike, Row or Ski Erg
–5-10 Bootstrappers
–8 Dumbbell Deadlift
–6 Dumbbell Hang Power Clean
–4 Dumbbell Push Press
–:20sec per side Bird Dog Hold
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 (9-6-3)
Glute Bridges (2 Max reps: 135/95)
Metcon (No Measure)
3×20 Banded DB Bicep Curls
3×20 Banded Tricep Pull Downs
3×30 Banded Good Mornings