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:

–8ea Bulgarian Split Squat (not weight)

–:20sec Hollow Hold or Bent Knee Hollow Hold

–8ea Single Leg Dumbbell Deadlift

–:20sec Arch Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Front Squat

–10 Good Morning

–10 Back Squat

Weightlifting

Back Squat (3-2-1)

Metcon (No Measure)

Split Stance DB Deadlift

20-20-20-20

Banded Kick Backs

10-10-10-10

Banded Hamstring Curls

10-10-10-10

WORKOUT OF THE DAY