10/04/2021

Wolfe Tribe Fitness – WOD

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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