Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–5ea Sky Reach

–:20sec Dead Hang

–10 Wall Squats

–10 Scap Pull Ups

–10 Plank Ups

Movement Prep/ Workout Prime 1x:

–6 Wall Balls @ workout weight

–3 Kip Swing + 1-2 Pull Ups

–6 Wall Balls @ workout weight

–3 Pull Ups or Variation

Weightlifting

Metcon (Time)

For Time

50 – 35 – 20

Wall balls

Pull Ups

Accessory Work

Metcon (No Measure)

4 rounds for quality of:

10 Forearm Plank Seesaws

10 Teapots ea side

Hollow Rock, 20 secs

Rest 1:30

WORKOUT OF THE DAY