Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 1x:

–3min @ a moderate pace

2 Rounds:

–5-10 Bootstrappers

–10 Sec Ring Support Hold (top)

–5 wall climbs

–10 Air Squats

–:20sec Bent Knee Hollow Hold

General Barbell Warm Up

— 10 deadlifts

— 10 Muscle cleans

— 10 Hang Cleans

— 10 Front Squats

— 10 Press

Metcon

Metcon (AMRAP – Rounds)

Every Minute on the Minute for 20min

Alt between

– 2 Ring Dips, 4 HSPU, 8 KB Swings

– 5 clean and jerks 135/95

Cool Down

Metcon (No Measure)

–1-2min per side Smash Quads

–1-2min per side Couch Stretch

WORKOUT OF THE DAY