Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY