Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Moderate
–:15sec Hard
2 Rounds:
–10 Bootstrappers
–10ea Bulgarian Split Squat (unweighted)
–10 Plate Squat + Push Away
–:45sec Alt. Deadbug
Metcon
Metcon (AMRAP – Reps)
5 min AMRAP
— 400m Run
–max burpees
Rest 2 mins
5 min AMRAP
— 400m Run
— max burpee box jump
Rest 2 mins
5 min AMRAP
— 400m Run
— max burpee pull ups
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 ATYTs
Ring Support Hold, 20 secs
10 Scap Pull-ups