Wolfe Tribe Fitness – WOD
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