Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
400m Run
then 5 Reps of Every Movement
pullups
push ups
air squats
ring dips
kb goblet lunge
kb swing
no push burpees
then 400m Run
Metcon
Metcon (AMRAP – Rounds)
12 Min AMRAP of
–200m Run–
–5 pull ups–
–10 push ups–
–15 Air Squats
Then
6 Min AMRAP of
–100m Run–
–5 Ring Dips
–10 KB Goblet Lunges 53/35
–15 KB Swing 53/35
Then
–3 Min AMRAP
–50m Run
–15 No Push Burpees
No Reps only completed Rounds