Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Foam Roll 1x:
–1-2min Foam Roll T-Spine
–1min Foam Roll Hamstrings
–1min Foam Roll IT Bands
2 Rounds:
–5-10 Bootstrappers
–8ea Crossbody Dumbbell Clean
–8ea Single Leg Dumbbell Deadlift
–8 Goblet Squat
–:45sec Hollow Body Plank Hold
Metcon
Metcon (Time)
6 Rounds for Time
–200m Run
–15 Weighted Ab Mat situps
Cool Down
Metcon (No Measure)
4 rounds for quality of:
Handstand Hold, 30 secs
Isometric Goblet Lunge Hold, 53/35 lbs, L 30 secs/R 30 secs
DB Row Hold, pick load, 30 secs
Rest 1:30