Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–3-5 minutes @ an easy pace
2-3 Rounds:
–5ea Spiderman Lunge + Rotation
–10 Alternating Goblet Lunge
–8 Goblet Squat
–10 Kettlebell Swing (to chest height)
–20 Hollow Rocks
Weightlifting
Front Squat (Find 20 rep max)
Metcon
Metcon (3 Rounds for reps)
3min AMRAP
– 3 Push Press 155/105 lbs
– 15 Air Squats
— rest 1 min —
3 min AMRAP
– 6 Push Press 135/95 lbs
– 18 Air Squats
— rest 1 min —
3 min AMRAP
– 9 Push Press 115/75 lbs
– 21 Air Squats