Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY