Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–:90sec Bike, Row or Run

–10 Sumo Inchworm

–10ea Single Leg Box Step Up

–5 Hand Release Push Up

–5ea Single Arm KB or DB Thruster

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Thruster

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Metcon (No Measure)

2min Standing Pigeon Stretch

WORKOUT OF THE DAY