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: 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.

WORKOUT OF THE DAY