Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY