Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY