Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY