Wolfe Tribe Fitness – WOD
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