Wolfe Tribe Fitness – WOD

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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.

WORKOUT OF THE DAY