Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Run, Row, Bike. (500/400m)

2xs:

10ea Lying Leg Swing

10 Lying leg Crossover

5 Rollover v-situp

8 kip swing

4 Strict Pull ups or ring row

2 Wall Walks w/ 3 sec hold

Metcon

Metcon (No Measure)

Alt 16min EMOM; alternate between movement EMOM

200m Run

8 Pull Ups + 8 Toes to Bar

200m Run

5 Hang Power Clean + 5 clean and jerks 185lb/125lb

Cool Down

Metcon (No Measure)

3 rounds for quality of:

20 L/20 R Banded Single Arm Pull Downs

15 Banded Face Pulls

Reverse Grip Hang, 20 secs

WORKOUT OF THE DAY