Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 10 minutes:
–10 Cobra to Downward Dog
–5ea Kneeling Shoulder Taps
–10 Scap Pull Ups
–:10sec Bottom of Dip Hold
–:10sec Ring Dip Support
Movement Prep/ Workout Prime 1x:
–2xs 3 Kip Swing + 1-2 Pull Ups
–1 Burpee Ring Dip
–1 Burpee Pull Up
Metcon
Metcon (Time)
For Time
– 20 burpee ring dips
– 40 burpee pull ups
– 60 burpees
Sub 15 mins
Cool Down
Metcon (No Measure)
Complete as many rounds as possible in 6 mins of:
10 Prone Snow Angels
10 L/10 R Archers
10 L/10 R Banded External Rotations