01/13/2022

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

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