Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row: 200m then Run 200m

Dynamic Warm UP

15 – 20 Reps:

Small Cirlces Front/Back

Large Circles Front and Back

Across Body

Both Arms Overhead

Alternating Overhead

Spine Twist

Twist with Rounded Back

Twist with Flat Back

Inch Worm

Side Lunges

Spiderman

Roll Over V-Sit

Laying Leg Crossover

Movement Prep/Workout Prime 1x:

–5 Deadlift @ a light weight

–3 Deadlift @ a moderate weight

–3 Deadlift @ workout weight

–5 Box Jump (step down)

–5 Kettlebell Swings

–3-5 Pull Ups

Metcon

Metcon (Time)

3 Rounds for time

– 500m Row

– 12 deadlift @bodyweight

– 21 box jumps 24/20

– Run 400m

– 21 KB Swings 53/35

– 12 pull ups

WORKOUT OF THE DAY