Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Rounds For Quality:
–200 Meter Jog
–15 Air Squats
–10 Hand Release Push Ups
–5 Strict Pull Ups or Kipping Pull Ups
Movement Prep/Workout Prime 1x:
–1 Lay to Stand Rope Climb
–1 Shuttle Run
–1 Rope Climb
–1 Shuttle Run @ workout pace
–3-5 Dumbbell Squats @ workout weight
–3 Kip Swing + 3 Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
18 min AMRAP
– First 9 Mins-
1 Rope Climb
20m Shuttle RUn
1 Rope Climb
(1 Go; 1 Rest)
After 9 Mins
– 7 DB Squats 50/35
– 7 Toes to Bar
(1 Go; 1 Rest)