Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 xs :20sec in each position:
–3-Way Hip Stretch
2 Rounds:
–5ea Reverse Lunge + Opposite Heel Touch
–10 Pike Compression
–:20sec Goblet Deep Squat Hold
–10 Goblet Squat
Workout Prime/ Movement Prep 1x:
–8 Kip Swing
–4 Toes to Bar
–4 Dumbbell Thruster
–4 Dumbbell Lunges
Metcon
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Banded Lateral Walk, L 50 ft/R 50 ft
Arms Overhead Hip Hinge Hold, 20 secs
50 Seated Band Leg Curls
10 Plate External Rotations, pick load