Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run
–3-5min
//Add :10sec hard bursts throughout.//
2 Rounds:
–10 Ragdoll
–8ea Single Arm Dumbbell Swing
–6ea Single Arm Dumbbell Push Press
–10 Lunge, Lunge, Squat
–:45sec Hollow Body Plank Hold
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Muscle Clean
–10 Good Morning
Metcon
Metcon (Time)
Teams of 3:
5 rounds for time of:
Dumbbell Bear Crawl, 50/35 lbs, 50 ft
10 Alternating Dumbbell Snatches, 70/50 lbs
5 Back Squats, 245/145 lbs
Complete in teams of 3.
Each person starts at a different exercise. Rotate only after everyone has completed the work for their exercise. Continue till each person has completed 5 full rounds