Wolfe Tribe Fitness – WOD
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