Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8 minutes:
–:45sec Calorie Bike or Row
–10 Sumo Inchworm
–8ea Single Leg Dumbbell Deadlift
–8 Goblet Squat
–8ea Single Arm Dumbbell Push Press
Workout Prep/ Movement Prime 1x:
–3-5 Deadlift @ workout weight
–3-5 Bar Facing Burpees
–6 Wall Balls
–:30sec Bike @ workout pace
Metcon
Metcon (Time)
For Time:
– 20 Deadlift 225/155
– 30 bar facing burpees
– 40 Wall Balls 20/14, 10/9
– 30 Cal Row
— Rest 2 minutes —
40 Wall Balls
20 Deadlifts 225/155
30 Cal Row
30 Bar facing Burpees
— Rest 2 Minutes —
– 30 Cal Row
– 40 Wall Balls 20/14, 10/9
– 30 Bar Facing Burpees
– 20 Deadlifts 225/155