Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–1min row :20sec Easy, :10sec Hard

–8 Sumo Inchworm

–8ea Crossbody Dumbbell Clean

–8 Goblet Squat

–8 Dumbbell Plank Pull Through

Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Muscle Clean

–5-10 Front Squat

–5 Squat Clean

Metcon

Metcon (Time)

21-15-9

* calorie row

* squat clean 115/75

Metcon (No Measure)

4 rounds for quality of:

10 L/10 R Landmine Rotations, pick load

Banded Single Arm Suitcase Carry, pick load, L 50 ft/R 50 ft

10 Pike Compressions

WORKOUT OF THE DAY