Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 5xs:
–:50sec Easy
–:10sec Hard
2 Rounds:
–5 Inchworm + Push Up
–20 Banded Good Morning
–15 Band Pull Aparts
–10 Scap Pull Ups
–3 Kip Swing + 1-2 Pull Ups
Weightlifting
Incline Bench Press (Find a 1RM)
Flat Dumbbell Bench Press (15-15)
DB Tate Press (15-15)
DB Roll Back (10-10)
Cool Down
Metcon (No Measure)
For quality:
25 L/25 R Diagonal Banded Pull Aparts
50 Band Face Pulls
25 Plate External Rotations, pick load
50 Tiger Walks
Shoulder Maintenance