Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY