Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Minutes bike, row, ski
2 Rounds:
–5ea Spiderman w/ Vertical Twist
–10 Tempo Wall Squat
–:20sec Dead Hang
–5 Box Handstand Push Up or DB Z-Press
–3 Kip Swing + 1-2 Pull Ups (or best effort)
Metcon
Marco (Time)
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Metcon (No Measure)
3 rounds for quality of:
7 Strict Hanging Knee Raises
5 Strict Hanging Leg Raises
3 Strict Toes-to-bars
Forearm Plank Hold, 30 secs