Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY