Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
500 Meter Row or 400 Meter Run
2 Rounds For Quality:
–5 Inchworm + Push Up
–50ft Plate Overhead Walk or :30sec Hold
–10 Scap Pull Ups
–3-5 Chin Ups
–20 Walking Lunges
Metcon
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Metcon (No Measure)
3 rounds for quality of:
Single Arm Kettlebell Overhead Carry, pick load, L 100 ft/R 100 ft
30 Band Pull Aparts