05/10/2021

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

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