Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3-Way Hip Stretch 3xs:
–:20sec in each position
Easy AMRAP 8 minutes:
–10 Calorie Row or Bike
–10 Spiderman
–10 Front Squta (empty barbell)
–10 Reverse Grip Press (empty bar)
–10 Scap Pull Ups
Metcon
Metcon (3 Rounds for time)
Jackie Intervals
0:00 – 10:00
1000m Row
50 Thrusters 45/35lbs
30 Pull Ups
10:00-20:00
750m Row
35 Thrusters 95/65lbs
20 Strict Pull Ups
20:00-30:00
500m Row
20 Thrusters 135/95lbs
10 Bar Muscle Ups