Wolfe Tribe Fitness – WOD
Metcon
Metcon (Time)
4 Rounds for Time:
Run 400m
7 Bar Muscle Ups
10 Alternating DB Snatches 70/50lbs
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5ea Kneeling Shoulder Taps
–20 Hollow Rocks
–8 Kip Swing
–8 Hang Muscle Snatch
–8 Snatch Push Press
Cool Down
Metcon (No Measure)
Perfect Push-ups 5×8
Rest as needed between sets.
Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.