Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY