Wolfe Tribe Fitness – WOD
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