Wolfe Tribe Fitness – WOD
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.