Wolfe Tribe Fitness – WOD
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