Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V-Sit
–10ea Spiderman
Mini Band Squat Warm Up 3xs:
–15ea Way Monster Walk
–15ea Way Lateral Walk
–10-15 Squat
Weightlifting
Front Squat (5-4-3-2-1)
Metcon
Rahoi (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here