Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
Easy 10min AMRAP:
–5ea Spiderman
–8 Goblet Squat
–8 Alternating Goblet Lunge
–8 Russian Swing
–5 Broad Jump or Box Jump
Weightlifting
Bench Press (3-2-1)
Metcon
Speal Speed (Time)
3 Rounds
20 wall balls 20/14
20 piwer cleans 135/95
Sub 12mins goal time
Accessory Work
Metcon (No Measure)
For quality:
2×15 Close Grip Inverted Rows
4×10 Ring Dips
Ring Dips- perfect reps (add weight if this is easy)