Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@2xs:

–200m Jog

–5 No Push-up Burpees

–5ea ***High Knee Tuck + Lunge & Rotation***

–10 ***Scap Pull-up***

–10 Wall Squats

@@Barbell Warm-up 1x:

–10 BB Good Morning

–10 ***Kang Squat***

–10 Back Squats

@@Prime 1x:

–5 Back Squat @ a light load

–3 Burpees

–3 Strict Pull Ups

–100m Run

–3 Back Squat @ workout weight

–3 Burpee Pull-ups

–100m Run

Metcon

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

WORKOUT OF THE DAY