Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–200m Run
–10 Straight Leg Sit-up
–10 ***Spiderman***
–20 ***Shoulder Taps***
Metcon
Metcon (Time)
4 rounds for time of:
3 Wall Walks
10 Weighted Sit-ups, 50/35lb
400m run
Goal: sub 12 mins
Metcon (No Measure)
For quality:
3×8 Wide Stance Back Squats, pick load
2x max rep Glute Ham Raises
Cool Down
Metcon (No Measure)
4 rounds for quality of:
Hollow Hold, 20 secs
Archer Hold, 30 secs