Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run:

–3-5min

3xs:

–10 Wall Squat

–6 Push Ups

–3 Strict or Kipping Pull-ups

–:20sec ***Hollow Hold***

–:20sec ***Archer Hold***

BB Warm-up 1x:

–10 Muscle Clean

–10 Bent Over Row

–10 Front Squat

–10 Strict Press

Metcon

Metcon (AMRAP – Rounds)

Every 3 mins for 15 mins do:

9 Squat Cleans, 135/95 lbs

7 Bar Facing Burpees

5 Ring Dips

Metcon (No Measure)

For quality:

50 Band Pull Aparts

50 Band Face Pulls

50 Band Rows

50 Band Straight Arm Pull Downs

Accumulate the reps of each.

WORKOUT OF THE DAY