Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY