Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–500m Row
–400m Run
–1k Bike
2xs:
–10 ***Sumo Inchworm***
–:15sec Reverse Grip Hang
–10 ***Pike Handstand Push-up***
–10 Muscle Clean
–5 Front Squat
–5 Rack Press or Push Press
–5 Back Squat
Weightlifting
Back Squat (5 – 3 – 1)
Metcon (Time)
3 rounds for time of:
7 Handstand Push-ups
10 Squat Cleans, 155/105 lbs
20/17 Row Calories
Goal: sub 12 mins
Cool Down
Metcon (No Measure)
–5min Easy Walk, Bike or Row
–2min ***Forward Fold***
–1min ea. ***Z-Stretch***