Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 9-minutes:

Minute 1: :45sec Bike, Row or Ski Erg

Minute 2: 5 No Push Up Burpee + 10 Hand Release Push Ups

Minute 3: 10 Scap Pull Ups + 8 Kip Swing

Weightlifting

Bench Press (3@70%, 3@80%, 3+@90%)

Metcon

Metcon (Time)

For Time

21-15-9

Overhead Squats 135/95

Ring Dips

WORKOUT OF THE DAY