Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@Choose 1:
–400m Run
–1.2k Bike
–500m Row
@@2xs:
–5-10 ***Sumo Inchworm***
–6-8 ***Kip Swing***
–3-5 Kipping Pull Ups
–3-5 Kipping Dips or Push Up
–5 Deadlift
–5 Muscle Clean
–5 Push Jerk
Metcon
Metcon (Time)
3 rounds for time of:
Run, 200 m
10 Bar Muscle-ups
5 Clean & Jerks, 225/155 lbs
Goal: sub 9 mins
Accessory Work
Metcon (No Measure)
3 rounds for quality of:
20 Band Pull Aparts
10 L/10 R Single Arm Band Pull Downs
5 Tempo Wall Slides
Cool Down
Metcon (No Measure)
@@Foam Roll
–2min Upper/Mid Back
–1-2min ea. Lats
–2min ea. Quads/ IT Bands