Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 5xs:

–:10sec Easy

–:50sec Hard

2 Rounds:

–5ea Spiderman Lunge + Rotation

–8 Hand Release Push Ups

–8 Romanian Deadlift

–8 Front Squat

–8 Reverse Grip Press

–:30sec Hollow Hold

Weightlifting

Bench Press (1 RM)

Flat Dumbbell Bench Press (15 – 15)

DB Tate Press (10 – 10)

DB Roll Back (10 – 10 )

Metcon (No Measure)

4 rounds for max reps of:

Single Arm Kettlebell Overhead Hold, pick load, R 20 secs

Rest 10 secs

max rep Band Pull Aparts, 20 secs

Rest 10 secs

Single Arm Kettlebell Overhead Hold, pick load, L 20 secs

Rest 10 secs

max rep Band Face Pulls, 20 secs

Rest 10 secs

WORKOUT OF THE DAY