Wolfe Tribe Fitness – WOD

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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

Weightlifting

High-Hang Snatch (1-1-1-1-1-1)

WORKOUT OF THE DAY