Wolfe Tribe Fitness – WOD
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