Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Warm Up 1x:
–400m Run or 500m Row
2 Rounds:
–5-10 Sumo Inchworm
–5ea Samson Lunge
–10 Scap Pull Ups
–3-5 Strict Pull Ups
Workout Prime/Movement Prep 1x:
–1 Progressive Burpee Complex
–8 Kip Swing
–4 Kipping Pull Ups
–8 Jumping Lunges
–100m Run
*Add a weight vest if you plan on using one.
Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
3 Progressive Burpee Complex
12 Pull-Ups
18 Jumping Alt Lunges
Run 200m
rx+ – weighted vest
https://vimeo.com/453795057
Cool Down
Metcon (No Measure)
Midline
3 RFQ
10L/10R Rag Dolls w/Plate
10L/10R Crossbody Deadlift with DB
30 Sec Hollow Rock
30 Sec Paddle Hollow Rock