Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Choose 1:

–400m Run

–500m Row

–1k Bike

@@2xs:

–5ea ***Spiderman***

–5 ***Hop-up***

–10 Goblet Squat

–5ea Single Side FR Lunge

–10 Hard Ring Row

–3-5 Box Jump to a step down

Metcon

Metcon (Time)

5/8 Retest

For time:

40 Strict Pull-ups

80 Box Jump Overs, 24/20 in

120 Air Squats

Goal: sub 16 mins

Wear a weight vest, 20/14 lbs.

Cool Down

Metcon (No Measure)

For quality:

Double Kettlebell Front Rack Hold, pick load, 2 mins

Double Kettlebell Overhead Hold, pick load, 2 mins

Bar Hang, 2 mins

Accumulate the time for each.

WORKOUT OF THE DAY