Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
5 Rounds of Rowling
Then
1x
10 Inch Worms
3 Wall Walks
10 Spiderman Push Ups
30 secs of jump rope
Workout Prime 1x:
–:20sec Hard Row
–3 Box or Pike Handstand Push Up
–:20sec Hard Row
–3 Strict Handstand Push Ups
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
10 Handstand Push-ups
6-10 Strict Handstand Push-ups
Cool Down
Metcon (No Measure)
3 rounds for quality of:
20 L/20 R Single Arm Banded Pull Downs
15 Banded Face Pulls
Reverse Grip Hang, 20 secs