Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row 6xs:
–:20sec ON
–:10sec OFF
3xs:
–20 ***Banded Good Morning***
–10 ***Kneeling Shoulder Taps***
–20 ***Band Pull Aparts***
–10ea OH Plate Walking Lunges
Workout Prime 1x:
–:30sec Hard Row
–10 Air Squats
–6 Push-ups
–3 Pull-ups
–:30sec Hard Row
–1-2 Muscle-up or 3 C2B
–3 Kipping HSPU
–6 KB Swing
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 mins:
of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
20/17 Row Calories
Directly into the next AMRAP…
Complete as many rounds as possible in 10 mins:
of Nate:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53 lbs
— then —
20/17 Row Calories
Cool Down
Metcon (No Measure)
***3-way Banded Shoulder Stretch*** 3xs:
–:20-:30sec each