Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row
5mins – 45sec easy;15 sec hard
Warm Up EMOM x12min:
–:45sec Air Squats
–:15sec Crab Hold + :15sec Dead Hang
–6 Hand Release Push Ups + 3-6 Strict Pull Ups or Ring Rows
–4 Muscle Clean + 4 Front Squat + 4 Strict Press
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cool Down
Metcon (No Measure)
1x:
–1min per side Single Arm Pec Stretch
–1min per side Banded Tricep Stretch
1x:
–2min per side Banded Hamstring Stretch
–1min per side Banded Lying Crossover Stretch