Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Run 400 Meters or Row 500 Meters
Dynamic Warm Up 1x:
–10ea Samson Lunge
–10ea Lying Quad Stretch
–5ea Spiderman Lunge + Rotation
–10ea High Plank to Calf Stretch
Metcon
Metcon (Time)
For time:
50 Burpee Over Dumbbells
— then —
4 rounds of:
Single Arm Overhead Walking Lunge, 50/35 lbs, 50 ft
50 Double Unders
— then —
50 Burpee Over Dumbbells
Complete in teams of 2. Alternate rounds with your partner.
Metcon (No Measure)
3 rounds for quality of:
20 L/20 R Banded Lateral Walks
20 L/20 R Banded Monster Walks
20 Banded Glute Bridges