Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY