Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8minutes:

–50 Plyo Skier

–10 Bootstrapper

–10 Barbell Good Morning

–5 Front Squat

–:20sec Dead Hang

–3 Kip Swing + 1-2 Pull Ups

Take 5 minutes to build to your working weight in the front squat.

Workout Prep/ Movement Prime 1x:

–200 Meter Run

–3 Front Squat @ workout weight

–3 Chest to Bar Pull Ups

Metcon

Metcon (Time)

3 rounds for time of:

Row 500m/run 400m

7 Front Squats, 245/165 lbs

21 Chest-to-bar Pull-ups

Goal: Sub 14 min

Cool Down

Metcon (No Measure)

5 rounds for quality of:

5 Pike Handstand Push-ups

5 Push-ups

5 Ring Dips

Rest 1:30

WORKOUT OF THE DAY