Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY