Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Moderate
–:15sec Hard
2 Rounds:
–10 Bootstrappers
–10ea Bulgarian Split Squat (unweighted)
–10 Plate Squat + Push Away
–:45sec Alt. Deadbug
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Good Morning
–10 Kang Squat
–10 Back Squat
Movement Prep/Workout Prime 1x:
–:30sec Row @ workout pace
–10 Barbell Thrusters
–:30sec Row @ workout pace
–6-8 Thruster @ workout weight
Metcon
Metcon (Time)
For Time:
— 1000m Row
— 75 Thrusters 75/55
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Single Arm Waiters Walk, pick load, R 50 ft
5 ATYTs
Single Arm Waiters Walk, pick load, L 50 ft
5 Scap Rotations
Scap Rotations- forward and back