Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds For Quality:

–1min Bike, Row or Ski Erg

–30 Plyo Skier

–20 Banded Good Morning

–10 Banded Squat

–:30sec Forearm Plank

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Hang Muscle Clean

–10 Front Squat

Specific Warm Up 1x:

–5-10 Deadlift

–5-20 Front Squats

Take 5-8 minutes to build to your working weight. in the deadlift & front squat.

Movement Prep/ Workout Prime 1x:

–3-5 Deadlifts

–20-30 Double Unders

–3-5 Deadlifts

Metcon

Metcon (Time)

For Time

3 min row for max calories

50 deadlifts 225/150

150 Double Unders

25 front squats 185/125

3 min row for max calories

Time – cals/secs

WORKOUT OF THE DAY