Wolfe Tribe Fitness – WOD

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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***

WORKOUT OF THE DAY