06/16/2021

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

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