11/15/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8minutes:

–5ea Spiderman Lunge + Rotation

–10 Scap Pull Ups

–5 Kip Swing +1-2 Pull Ups

–10 Goblet Squats

–:45sec Row or Bike

Workout Prime/ Movement Prep 1x:

–1-2 Bar Muscle Ups

–5 Front Squats @ a light load

–3 Front Squats @ workout weight

–:30sec Row @ workout pace

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

– 5 bar Muscle Ups

– 10 Front Squats 155/105lbs

– 20/17 Calorie Row

Cool Down

Metcon (No Measure)

3xs:

–:20sec in each position of 3-Way Hip Stretch Banded