Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8-minutes:

–5ea Samson Lunge

–5 Bootstrapper

–10 Scap Pull Ups

–10 Sec Ring Hold

–10 Sec Ring Hold Bottom

–6-8 Push Ups

–100 Meter Row

Metcon

Metcon (Time)

3 Rounds for Time

– 5 Manmakers 50/35lb

– 10 Ring Dips

Row 250m

Metcon (No Measure)

4 rounds for quality of:

Banded Single Arm Suitcase Carry, pick load, L 50 ft/R 50 ft

Banded Plank Hold, 45 secs

WORKOUT OF THE DAY