Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

400 Meter Run or 500 Meter Row

2 Rounds:

–5ea Sky Reach

–:20sec Deep Squat Hold

–5ea Lateral Lunge

–:20sec Child’s Pose

–50ft Double Dumbbell Overhead Walk or :20sec Hold

–6 Pike Handstand Push Up on Dumbbells

Dumbbell Warm Up 1x:

–8 Dumbbell Deadlifts

–8 Dual Dumbbell Bent Over Row

–4 Dumbbell Hang Power Cleans

–4 Dumbbell Hang Squat Cleans

Movement Prep 1x:

–4 Dumbbell Hang Squat Cleans

–4 Handstand Push Ups

Metcon

Nick (Time)

12 Rounds for time of:

10 DB Hang Squat Cleans

6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here

WORKOUT OF THE DAY