Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY