Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

5 min – Row, Run, Bike, Ski, Jump Rope

3x

–5 Inch Worms

–5 Bombers

–10 Push Ups

–15 Sec HandStand Hold

Primer

10 RDL (light weight)

10 Floor Press (light weight)

5 Kipping HSPU

8 deadlifts (workout weight)

5 Floor Press (workout weight)

3 HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

30 Deadlifts 155lb/95lb

30 Floor Press 155lbs/95lbs

30 HSPU

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 Strict Toes-to-bars

10 Good Mornings, pick load

Banded Plank Hold, 45 secs

WORKOUT OF THE DAY