Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–2-3min
2 Rounds:
–5ea Spiderman Lunge + Rotation
–10 Sumo Kettlebell Deadlift
–8 Goblet Squat
–6ea Goblet Reverse Lunge
–:30sec Alt. Deadbug
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Front Squat
–10 Alternating Back Rack Lunges
–10 Back Squat
Weightlifting
Back Squat (1 Max Effort Reps)
1.5x BW
Bench Press (1 Max Effort Reps)
1x BW/ Half BW Female
Cool Down
Metcon (No Measure)
3 rounds for quality of:
20 Alternating Dumbbell Row + Static Holds, pick load
10 L/10 R Diagonal Banded Pull Aparts
10 Plate Front Raises, pick load
10 Scap Pull-ups