Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run

–2-3min @ easy pace

Workout Prime 1x:

–1 Rope Climb

–8 Back Squat

–1 Rope Climb

–4 Back Squat

Use workout weight.

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 20 mins, alternating between:

10 Back Squats, 135/95 lbs

3 Rope Climbs

Metcon (No Measure)

At Home: Minimal gear

Every 1 min for 20 mins, alternating between:

10 Dumbbell Squats, 65/45 lbs

6 Strict Pull-ups

Metcon (No Measure)

At Home Body Weight

Every 1 min for 20 mins, alternating between:

7x Lunge + Lunge + Squat

12 Hollow-to-Tucks

Cool Down

Metcon (No Measure)

Lying Banded Hamstring Curls 1×100

Couch Stretch 1x:

–2min per side

WORKOUT OF THE DAY