Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@Choose 1:
–400m Jog
–500m Row
–1.2k Bike
@@2xs:
–5ea ***Samson Lunge***
–5ea ***Sky Reach***
–6ea ***Single Leg DB Deadlift***
–10 Tempo Dual DB Squats
//Tempo is :03sec down & up.//
Metcon
Marco (Time)
3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Cool Down
Metcon (No Measure)
Sandbag Bear Hug Hold, pick load, 8x 20 secs
Rest 10 secs between sets.
Metcon (No Measure)
Lying Banded Hamstring Curls 1×150
100-150 reps
+
@@Couch Stretch 1x:
–2min per side