Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8-minutes:
–1min Bike, Row or Run
–8 Bootstrapper
–8 Hanging Hip Touch
–8 Scap Pull Ups
–8 Medball Squats
–3 Kip Swing + 3 Kipping Pull Ups
Metcon
Metcon (Time)
For Time:
– 50 wall balls
– 10 bar muscle ups
– 40 wb
– 8 bar muscle ups
– 30 wb
– 6 bar muscle ups
– 20 wb
– 4 bar muscle ups
– 10 wb
– 2 bar muscle ups
Metcon (No Measure)
3 rounds for quality of:
10 L/10 R Diagonal Banded Pull Aparts
10 Scap Pull-ups
5 WY Negatives