Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–1min Jump Rope (any variation)
–5 ***Inchworm + Push-up***
–4 Kip Swing +2-3 Pull-ups
–15 ***Band Pull Aparts***
–20 ***Banded Good Morning***
–10 Hard Pulls on Rower
Metcon
Metcon (Time)
For time:
200 Double Unders
80 Kettlebell Swings, 53/35 lbs
60 Toes-to-bars
50/45 Row Calories
40 Box Jumps, 30/24 in
30 Hang Power Cleans, 155/105 lbs
20 Strict Handstand Push-ups
10 Muscle-ups
Goal: sub 25 mins
Cool Down
Metcon (No Measure)
Hollow Hold 3x 20 secs
Rest as needed between sets