Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
5 Rounds of Rowling
Dumbbell Warm Up 1x:
–8 Dumbbell Deadlifts
–8 Dumbbell Bent Over Row
–8 Dual Dumbbell Swing
–8 Dumbbell Push Press
–4 Devils Press
Movement Prime/ Workout Prep 1x:
–:20sec Row @ workout pace
–4 HSPU
–:20sec Row @ workout pace
–4 Burpee Box Jump
–:20sec Row @ workout pace
–4 Devils Press @ workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
5 min AMRAP
– Row 10/8 Cals
– 10 HSPU
5 min AMRAP
– Row 10/8 Cals
– 10 Burpee box jumps
5 min AMRAP
– Row 10/8 Cals
– 10 DBL DB Devil Press 35/25
Partners start at different movements and switch when both have completed.