Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

2 Rounds:

–5 Bootstrappers

–10 Straight Leg Sit Up

–5ea Kneeling Shoulder Tap

–20 Overhead Band Pull Aparts

–15ea Single Arm Banded Pull Down

Workout Prime & Build Up 1x:

–:20sec Row @ workout pace

–4 Toes to Bar

–6 Wall Ball

–4 Power Clean @ workout weight

–3 Pull Up + 3 chest to bar

–1-2 Bar Muscle Ups

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Muscle Ups will be Bar Muscle Ups.

Scaled version will be Chest to Bar, Pull Up, or Jumping Pull Up

WORKOUT OF THE DAY