Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
–3-5min @ a moderate pace
2 Rounds:
–5ea Samson Lunge
–:10sec Dead Hang
–15 Scap Pull Ups
–15 Scap Push Ups
–2 Wall Walk + a :03sec hold at the top of each rep
–10 Z-Press
Workout Prime 1x:
–8 Kip Swing
–3 Kip Swing + 1-2 Pull Ups
–5 Thruster @ workout weight
–3 Pull Ups
–3 Thruster @ workout weight
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups