Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–200m Run
–6-8 ***Sumo Inchworm***
–8 Romanian Deadlift
–8 Bent Over Row
–6 ***Kip Swing***
–6 Dips or Push-ups
Workout Prime 1x:
–5 Deadlift (light)
–5 Hips to Bar
–5 Deadlift (workout weight)
–1-2 Bar Muscle-up
Metcon
Metcon (Time)
For time:
Run, 800 m
— then —
21 Deadlifts, 225/155 lbs
12 Bar Muscle-ups
15 Deadlifts, 225/155 lbs
9 Bar Muscle-ups
9 Deadlifts, 225/155 lbs
6 Bar Muscle-ups
— then —
Run, 800 m
Goal: sub 13 mins
Cool Down
Metcon (No Measure)
–1min ea. ***Banded Lying Hamstring Stretch***
–1min ea. ***Banded Lying Crossover Stretch***