Wolfe Tribe Fitness – WOD
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.