Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY