Wolfe Tribe Fitness – WOD
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