Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY