Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY