Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8 minutes:
–100 Meter Jog or Row
–5 Inchworm + Push Up
–8 Hang Muscle Clean
–8 Front Squat
–8 Goodmorning
–8 Scap Pull Ups
–3-5 Strict Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
– Run, 400m
– 3 Hang Squat Cleans 225/155
– Run, 400m
– 3 Rope Climbs
Metcon (No Measure)
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 50 ft
10 R Teapots
Plank Hold, 30 secs
Single Arm Farmer Carry, pick load, L 50 ft
10 L Teapots
Plank Hold, 30 secs
Rest 3 mins