Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

–12/10 Calorie Row or Bike

–5 Inchworm + Push Up

–10 Z- Press

–10 Scap Pull Ups

–5 Strict Pull Up or Ring Row

Workout Prime/Movement Prep 1x:

–1-2 Rope Climbs or Variation

–5 Back Squat @ a light load

–3 Back Squat @ a moderate load

–3 Back Squat @ workout weight

–3-5 Handstand Push Up or Variation

Metcon

Metcon (Time)

For Time:

-10 rope climbs

-20 back squats 225/155

-30 HSPU

-40 Cal Row

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Double Kettlebell Front Rack Carry, 53/35 lbs, 1 min

20 Weighted Sit-ups, 53/35 lbs

Double Kettlebell Front Rack Carry, 53/35 lbs, 1 min

15 Hip Extensions

Banded Plank Hold, 1 min

WORKOUT OF THE DAY