Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5ea Kneeling Shoulder Taps
–20 Hollow Rocks
–8 Kip Swing
–8 Hang Muscle Snatch
–8 Snatch Push Press
Metcon
Metcon (Time)
4 rounds for time of:
15/13 Row Calories
7 Chest-to-bar Pull-ups
7 Hang Power Snatches, 95/65 lbs
Chest-to-bar Pull-ups- jumping if needed
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 R Teapots
15 Hip Extensions
10 L Teapots
10 Landmine Rotations, pick load
Bird Dog, L 20 secs/R 20 secs