Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY