Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
10 x 30sec on/30sec off Jump Rope
Front Rack Stretch Prep
3 Way Hip Stretch
4x
—5 BB Front Squats
—5 Scap Pull-Ups
—5 BB Push Press
—20 Sec Wall Squat Holds
—Primer—
8 light weight Thrusters
8 Kip/Butterfly Pull-Ups (practice)
5 workout weight Thrusters
5 Pull-Ups
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down
Metcon (No Measure)
Grip Stretch
Foam Roll
Hip Opener Band Stretch