Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9-minutes:
Minute 1: :45sec Bike, Row or Ski Erg
Minute 2: 10 Alternating Goblet Lunge + 5 Pause Goblet Squat
Minute 3: :15sec Reverse Grip Hang + 8 Scap Pull Ups + 3 Kip Swing + 3 Kipping Knee Raise
Metcon
Metcon (Time)
For time:
1000m row
– 75 power snatches 75/55
– 50 toes to bar
Cool Down
Metcon (No Measure)
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs
20 secs of work followed by 10 secs of rest for 4 intervals.