Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY