Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 9minutes:

Min 1: :45sec Bike, Row or Run

Min 2: 10 Sumo Inchworm + 10 Scap Push Ups

Min 3: 10 Scap Pull Ups + 1-3 Strict Pull Ups + 6 Kip Swing

Movement Prep/ Workout Prime 1x:

–:30sec Bike @ workout pace

–4-6 Push Ups

–1 Rope Climb or Variation

Metcon

Metcon (AMRAP – Rounds)

EMOM for 21 minutes alternate between

– run 200m

– 20 push ups

– 2 rope climbs

Cool Down

Metcon (No Measure)

Every 4 mins for 12 mins do:

Single Arm Farmer Carry, pick load, L 50 m/R 50 m

Single Arm Front Rack Carry, pick load, L 50 m/R 50 m

WORKOUT OF THE DAY