Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
400 Meter Jog
Dynamic Warm Up 1x:
–5-20 repetitions of each movement depending on the exercise
Dumbbell Warm Up 1x:
–5 Dumbbell Deadlift
–5 Double Dumbbell Swing (chest height)
–5 Dumbbell Push Press
–5 Double Dumbbell Ground to Overhead
–5 Dumbbell Burpee
–6 Alternating Renegade Row
Metcon
Metcon (Time)
With a Partner: For Time
– Run 800m
– 40 DBL DB Ground to Overhead
– 20 Toes to Bar
– Run 800m
– 40 DB Burpees
– 20 Toes to Bar
– Run 800m
– 40 Renegade Rows
– 20 Toes to Bar