Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–3-5min @ an easy pace
2 Rounds:
–5ea Kneeling Shoulder Taps
–15 Band Pull Aparts
–10 Scap Pull Ups
–:10sec Ring Support
–:10sec Wall Facing Handstand Hold
Workout Prime/ Movement Prep 1x:
–6 Pike Handstand Push Up
–3 Kipping or Jumping Ring Dip
–6 Hand Release Push Up
–3 Handstand Push Up
–3 Ring Dip
–3 Push Up
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Metcon (No Measure)
Accumulate 15min Sandbag bear hug hold
every break perform 10 mountain climbers