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03/06/2020 | Wolfe Tribe Fitness

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike and Row 3xs:

–:45sec Easy

–:15sec Hard

2-3xs:

–10 RDL

–8 Bent Over Row

–6 Strict Press

–10 ***Bootstrappers***

–6-8 Kip Swing

Prime 1x:

–5 BB Cluster

–5 Kipping Leg Raise

–5 Cluster (light load)

–3-5 T2B

Weightlifting

Front Squat (5-3-1)

Metcon

Metcon (Time)

For time:

50 Clusters, 155/105 lbs

Every 1 min complete:

5 Toes-to-bars

Goal: sub 12 mins

WORKOUT OF THE DAY