Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–400m Jog
–1.2k Bike
–500m Row
2xs:
–50 Single Unders
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–3-5 Strict Pull Ups
–:10sec Bottom Of A Ring Dip Hold (toes touching ground, knees bent)
–:20sec Hollow Hold
–:30sec Arch Hold
Workout Prime 1x:
–200m Hard Run
–1-2 Muscle Up
–20 Double Unders
Metcon
Metcon (Time)
5 rounds for time of:
Run, 400 m
7 Muscle-ups
Every time you break complete:
20 Double Unders
Goal: sub 15 mins
Scaled:
7 Ring Dips/Banded Ring Dips (make band challenging)
Cool Down
Metcon (No Measure)
Childs Pose Stretch:
–1-2min
Thread the Needle Stretch:
–1-2min