Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY