Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
–3-5min @ an easy to moderate pace
Plate Warm Up 1x:
–10ea Rotations
–10ea Overhead Rotations
–10 Plate Swing
–5-10ea Plate Woodchop
–10 Alt. OH Lunge
–10 Alt. Lateral Lunge
–10 Squat + Plate Press Away
–5-10 Plate OH Squat
//Use between 15-25#.//
General Barbell Warm Up 1x:
–10 Bench Press
Weightlifting
Bench Press (5@75%, 3@85%, 1@95%)
Metcon
Manmakers (Time)
50 Manmakers for time: 50/35 lbs
Renegade row
Push up
Squat clean
Shoulder2overhead
Overhead lunge, lunge