Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row 500 Meters

Speal Dynamic Warm Up 1x:

–5-20 repetitions of each exercise depending on the movement

Dumbbell Warm Up 1x:

–4 Dumbbell Push Ups

–4 Dumbbell Deadlifts

–4 Dual Dumbbell Bent Over Row

–4 Dumbbell Power Clean

–4 Dumbbell Front Squat

–4 Dumbbell Push Press

–4ea Single Arm Overhead Lunge

Metcon (Time)

5 rounds for time of:

Sled Drag, pick load, 100 ft

4 Manmakers, 35/20 lbs

10 HSPU

I go you go each rep until all rounds are finished.

WORKOUT OF THE DAY