Wolfe Tribe Fitness – WOD
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