Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–3-5minutes @ an easy pace
2-3 Rounds For Quality:
–20 Banded Glute Bridge
–15ea Banded Lateral Walk
–10 Banded Goblet Squat (light)
–8ea Single Arm Dumbbell Push Press
–:30sec Hollow Hold
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Push Press
–10 Front Squats
–10 Back Rack Lunges
–10 Back Squats
Take 8-10 minutes to warm up your front squat. Start with a light load and add weight as you feel comfortable.
Weightlifting
Front Squat (4-12)
Metcon
Metcon (Time)
6 Rounds for time
– 6 Hang Power Cleans 115/75
– 6 Push Press 115/75
– 6 Reverse Alt Lunges 115/75
– 200m Run