Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row for 3 minutes

– 1 minute straight legs

– 1 minute straight arms

– 1 minute row

10 min AMRAP of

– 10 banded good mornings

– 10 box step ups

– 10 scap pull ups

– 10 sec hollow rock holds

Workout Prep

– take 10 minutes to warm up deadlift and gather weight

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Accessory Work

Metcon (No Measure)

Midline madness

4 rounds for quality of:

Hollow Hold, 10 secs

Rest 20 secs

R Side Plank, 10 secs

Rest 20 secs

Superman, 10 secs

Rest 20 secs

L Side Plank, 10 secs

Rest 20 secs

Then 1 Round Max Time Hold

WORKOUT OF THE DAY