Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Moderate
2 Rounds:
–5ea Spiderman
–6 1 1/4 Goblet Squat
–6ea Single Leg DB/KB Deadlift
–6ea Single Side Reverse Lunge
–:45sec Forearm Plank
Weightlifting
1 1/4 Back Squat (2-2-2-2-2)
Yoke Carry (5 x 50ft)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 6 mins of:
max rep Flutter Kicks, 30 secs
15 Weighted Sit-ups, pick load
10 L/10 R Med Ball Russian Twist
Goal: Just get it done