Wolfe Tribe Fitness – WOD
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