Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY