Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2xs:
–5 ***Inchworm + Push-Up***
–:20sec each ***3-way Hip Stretch***
–3 Strict Pull Ups or 6 Ring Row
–:20sec ***Hollow Hold
–:20sec ***Archer Hold***
–3 Kip Swing + 1 Pull-up
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
Run, 400 m
15 Toes-to-bars
3 Rope Climbs, 15 in
Cool Down
Metcon (No Measure)
4 rounds for quality of:
Hollow Hold, 30 secs
Rest 15 secs
Archer Hold, 30 secs
Rest 15 secs