Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 xs :20sec in each position:

–3-Way Hip Stretch

2 Rounds:

–5ea Reverse Lunge + Opposite Heel Touch

–10 Pike Compression

–:20sec Goblet Deep Squat Hold

–10 Goblet Squat

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Metcon (No Measure)

3 rounds for quality of:

Teapot, pick load, R 20 secs

Flutter Kick, 20 secs

Teapot, pick load, L 20 secs

Superman Hold, 20 secs

Rest 1 min

WORKOUT OF THE DAY