Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2min Foam Roll T-Spine/Lower Back
1-2min per side Foam Roll/Smash Hamstrings
1-2min Foam Roll Lats
2 Rounds:
15/12 Calorie Row or Ski Erg
10 Sumo Inchworm
8ea Single Leg Double Dumbbell Deadlift
:30-:45sec Hip Hinge Hold w/ Arms Extended
:30-:45sec Bent Knee Hollow Hold
Metcon
Metcon (Time)
For time:
30 Shoulder-to-Overheads, 205/145 lbs
20 Strict Ring Dips
10 Bench Press, 205/145 lbs
Every time you break complete:
Run, 200 m
goal: sub 20mins