Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–8 Bootstrapper
–:20sec Dead Hang
–12 Scap Pull Ups
–8 Kip Swing
–8 Front Squat
–8 Strict Press
Workout Prime/Movement Prep 1x:
–3-5 Squat Clean @ workout weight
–3-5 Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 mins of:
10 Squat Cleans, 95/65 lbs
10 Pull-ups
Goal: 5+ Rounds
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Plank Hold, 20 secs
Plank Jack, 20 secs
Forearm Plank Seesaw, 20 secs
Rest 1 min
5 Hanging Knee Raises
4 Hanging Leg Raises
3 Strict Toes-to-bars
Rest 1 min
2-3 rounds.