Wolfe Tribe Fitness – WOD
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