Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Foam Roll 1x:
–1-2min Foam Roll T-Spine
–1min per side Foam Roll Quads
Bike, Row or Run 3xs:
–:45sec Easy
–:15sec Hard
2 Round For Quality:
–5ea Spiderman Lunge + Rotation
–8ea Single Leg Dumbbell Deadlift
–12 Alternating Goblet Reverse Lunge
–5 Tempo Goblet Squat
–:30sec Bent Knee Hollow Hold
Weightlifting
Back Squat (5 @65%, 5@75%, 5@85%)
Metcon
Metcon (AMRAP – Reps)
3 Rds for Max Reps, 1 minute oer station
– Wall Balls 20/14 – 10/9
– Calorie Row
– rest 1 minute