Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5ea Spiderman Lunge + Rotation

–5ea Sky Reach

–20 Alt. Plate OH Walking Lunge

–10 Plate Swing

–10 Plate OHS

Workout Prime 1x:

–6 Jumping Pull Ups

–3 Jump & Lock Feet

–1 Rope Climb

–3-5 Strict Handstand Push Up or HSPU Negative

–3 Deficit Handstand Push Up

Metcon

Metcon (No Measure)

Every 1 min for 8 mins, alternating between:

4 Rope Climbs

8 Strict Deficit Handstand Push-ups, 4/2 in

Weightlifting

Overhead Squat (5-5-5-5)

Cool Down

Metcon (No Measure)

3 rounds for quality of:

15 Plate Front Raises, pick load

15 Plate 45 Degree Raises, pick load

15 Plate Lateral Raises, pick load

10-15 reps of each

WORKOUT OF THE DAY