Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY