Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

Workout Prime 1x:

–8 Kip Swing or Ring Swing

–:15sec ***Hollow Hold***

–:30sec ***Archer Hold***

–6 Hand Release Push-ups

–4 Kipping Pull-ups

–:15sec Hollow Hold

–:30sec Archer Hold

Metcon

Metcon (Time)

For time:

100 Chest to Deck Push-ups

Every time you break complete:

Run, 200 m

Goal:

Break no more than 7-8 times.

Cut Off: 9 breaks then complete pushups
Chest to Floor (hips and legs off floor) then extend elbows to a complete lock out

Cool Down

Metcon (No Measure)

***Pec Stretch***

–2min per side

Hanging ***Hip Touches***

–20 reps

WORKOUT OF THE DAY