Wolfe Tribe Fitness – WOD
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