Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 xs :20sec in each position:
–3-Way Hip Stretch
2-3 Rounds:
–:90sec Bike, Row or Run
–10 Sumo Inchworm
–10ea Single Leg Box Step Up
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V-Sit
General Barbell Warm Up 1x:
–10 Deadlift
–10 Bent Over Row
–10 Front Squat
–10 Strict Press
–10 Back Squat
Take 10minutes to build to your working weight for the day.
Metcon
Otis (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here