Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 minute Bike, Row, or Ski

2 Rounds:

–10ea Hamstring Sweep

–5 Cobra to Downward Dog

–10 Scap Push Up

–10 No Push Up Burpees

–10 Alternating Box Step Up

–5 Box Jump (step down)

General Barbell Warm Up 1x:

–10 Bent Over Barbell Row

–5 Strict Press

–5 Rack Strict Press

Movement Prep/ Workout Prime 1x:

–1 Shuttle Run (moderate pace)

–5 Burpees

Weightlifting

Shoulder Press (Find 1 RM )

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

— 100ft Shuttle Run

— 10 Burpee with Strict Push Ups

WORKOUT OF THE DAY