Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
***Plate Plyo Warm-up*** 2-3xs:
–:20sec ON
–:10sec OFF
2-3xs:
–6 ***Bootstrappers***
–6 Tempo Goblet Squat
–6 ***T-Push-ups***
–6 Ring Row w/ a pause at the top
–:20sec Reverse Grip Hang
–:20sec Plank
Metcon
Metcon (Distance)
For distance:
Sandbag Bear Hug Carry, 100/70 lbs: 1x 10 mins
Every time you break complete:
3 Sandbag Over Shoulders, 100/70 lbs
Sub – double KB for Sandbar
Sub – KB Cleans for over shoulders
Accessory Work
Metcon (No Measure)
2 min Ring L-Sit Hold
Every time you break 2 Ring Dips
no more than 6 breaks
Cool Down
Metcon (No Measure)
couch stretch
pseudos mash