Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 9-minutes: (3 rounds)

Minute 1: :45sec Bike, Row or Run

Minute 2: 6-8ea Side Plank + External Rotation

Minute 3: 10 Barbell Goodmorning + 5-10 Strict Press

Metcon

Metcon (Time)

7 Rounds for Tome

– 5 push Press, pick load

– 15 Russian KB Swing 70/53lbs

——-rest 2 minute ——
Time and load

Load should be Unbroken reps

Metcon (No Measure)

3 rounds for quality of:

21 Barbell Curl 21s, pick load

21 Banded Leg Extensions

21 Behind-the-Neck Dumbbell Tricep Extensions, pick load
Barbell Curl 21s- 7 reps from bottom to half way / 7 reps from half way to top / 7 rull range of motion reps

WORKOUT OF THE DAY