Wolfe Tribe Fitness – WOD

Warm-up

Warm-Up (No Measure)

Easy AMRAP x 8-minutes:

1-minute Bike, Row or Ski Erg

8 Bootstrapper

8ea Kneeling Shoulder Tap

8 Back Squat (empty barbell)

8 Scap Pull Ups

8 Kip Swing or Ring Swing

8 Hand Release Push Ups

Weightlifting

Box Squat

box should be set up slightly below parallel
10 x 1

Midline (No Measure)

3 Rounds for Quality

– plank holds 30 sec

– L-sit holds 20 sec

– 10 rower walkouts

WORKOUT OF THE DAY