Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Run 400 Meters or Row 500 Meters

2 Rounds:

–5 Inchworm + Push Up

– 5 Seal Press

–5 Single Arm Hang Dumbbell Snatch

–3 Strict Pull Ups

— 5 banded pull aparts

Weightlifting

Bench Press (10-8-6-4-2)

Weighted Pull-ups (1 max weight)

Seated DB Press (10 – 20 rep)

Cool Down

Metcon (No Measure)

2 Rounds

– 5 WYs Shoulder Maintenance with plates

WORKOUT OF THE DAY