Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY