Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–5ea Samson Lunge

–:15sec Dead Hang

–10 Scap Pull Ups

–8ea Dumbbell Strict Press

–10 Pike Compression

Movement Prep/ Workout Prime 1x:

–10 Alt. Barbell Front Rack Lunge

–3 Kip Swing + 2 Pull Ups

–6 Alt. Dumbbell Snatch

–3 Kip Swing + 2 Toes to Bar

–6 Alt. Front Rack Lunge @ a light weight

–3 Pull Ups

–6 Alt. Dumbbell Snatch @ workout weight

–3 Toes to Bar

Metcon

Metcon (Time)

5 rounds for time of:

10 Alternating Front Rack Lunges, 155/105 lbs

15 Pull-ups

10 Dumbbell Snatches, 70/50 lbs

15 Toes-to-bars

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

3 rounds for quality of:

20 Alternating Dumbbell Row + Static Holds, pick load

10 L/10 R Diagonal Banded Pull Aparts

10 Plate Front Raises, pick load

10 Scap Pull-ups

WORKOUT OF THE DAY