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
Metcon
Metcon (Time)
3 rounds for time
– run 400m
– 15 squat snatches 95/65lbs
– 9 bar muscle ups
Metcon (No Measure)
3 rounds for quality of:
Plank, L 20 secs/R 20 secs
10 Hip Thrusts
T-Balance, L 20 secs/R 20 secs