Wolfe Tribe Fitness – WOD
Metcon
Del (Time)
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–200 Meter Run
–5-10 Sumo Inchworm
–15 Band Pull Aparts
–8 Kip Swing
–3-5 Kipping Pull Ups
–:15sec Handstand Hold (against wall)
–8 Hand Release Push Ups
General Barbell Warm Up 1x:
–10 Good Morning
–10 Back Squat
–10 Kang Squat
Movement Prep/ Workout Prime
–100 Meter Jog w/ Medball
–3 Weighted Pull Ups
–3 Hand Release Push Ups
–3 Chest to Bar Pull Ups
–3 Burpees