Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY