Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY