Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

Mini Band Squat Warm Up 3xs:

–15ea Way Monster Walk

–15ea Way Lateral Walk

–10-15 Squat

General Barbell Warm Up 1x:

–10 Good Morning

–10 Kang Squat

–10 Back Squat

Take 8-10 minutes to find your working weight for the day.

Workout Prime/Movement Prep 1x:

–:Run 100m

–3 Back Squat @ workout weight

Metcon

Metcon (Time)

5 Rounds

— run 200m w/ sandbag

–3 back squats 315/225lbs

Cool Down

Metcon (No Measure)

2 rounds for quality of:

15 GHD Sit-ups

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 m

15 GHD Sit-ups

Double Kettlebell Overhead Carry, 53/35 lbs, 50 m

WORKOUT OF THE DAY