Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY