Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY