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
Metcon
Metcon (AMRAP – Rounds)
12 min EMOM Alternate:
20 box jumps 24/20
15 burpees
5 clean and jerks 185/135
Cool Down
Metcon (No Measure)
Midline
20-20-20-20
Russian twist
Weighted ab mat situp
Standing tea pot