Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
5 mins
Bike, row, ski, or run
2 Rounds
–30 plyo skiers
–20 Alt Wall Planks
–10 Scap push ups
–6-8 Kipping pull ups
–1 Wall Walk
Workout Primer
20 sec hard row
6 pike HSPU
4 box jumps
3 kip swings + 1 pull ups
20 sec hard row
3 HSPU
3 box jump overs
2-3 chest to bar pull ups
Metcon
Metcon (Time)
3 Rounds for Time:
30/25 Cal Row
15 HSPU
30 Box Jump Overs
15 Chest to Bar Pull ups
Metcon (No Measure)
For quality
DBL KB Front Rack Carries 150ft
5 squats every 25ft
Hollow Rock Holds 30 seconds
30 Hip Bridges with 5 sec hold