Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–2-3 minutes @ a moderate pace

2 Rounds:

–10 Bootstrappers

–10ea Dynamic Calf

–15-20ea Banded Lateral Walk

–15-20ea Banded Monster Walk

–10 Banded Air Squat

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–5-10 Front Squat

–10 Good Morning

–5-10 Back Squat

Weightlifting

Back Squat (7 – 7 – 7)

Metcon

Metcon (Time)

4 Rounds for Time

– 25 lateral box jumps 20in

– 21 med ball abmat situps

– Run 200m

WORKOUT OF THE DAY