Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–10 Bootstrapper

–10 PVC Pass Thru

–10 PVC Around the World

–10 Scap Pull Ups

–8ea Samson Lunge

–8 Wall Squats

Take 5-8 minutes to build to your starting weight in the back squat.

Weightlifting

Back Squat (5@75%, 3@85%, 1@95%)

Metcon

Metcon (Time)

For Time

– 10 Push Press 165/115

– 5 rope climbs

– 8 Push Press

– 4 rope climbs

– 6 Push Press

– 3 rope climbs

– 4 Push Press

– 2 rope climbs

– 2 Push Press

– 1 rope climb

WORKOUT OF THE DAY