Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
400 Meter Run or 500 Meter Row
2 Rounds:
–20 Alternating Plate Overhead Lunges
–:20sec Dead Hang
–20 Band Pull Aparts
–6-8 Kip Swing
–4 Pull Ups
–10 Box Step Up
–5 Box Jump (step down)
Metcon
Metcon (AMRAP – Reps)
15 min AMRAP
– 3 pull ups
– 3 box jump overs 24/20
– 100m run
-6 pull ups
– 6 box jump overs
– 100m run
Add 3 pullups and box jump overs every completion