Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
6-4xs Row:
–:10 Hard
–:20 Easy
2-3xs:
–10 ***Spiderman***
–8 Goblet Squat
–10 ***Banded Press***
–12 ***Banded Good Morning***
Prime 1x:
–:20sec Hard Row
–8 Wall Balls
–:15sec Hard Row
–6 Wall Balls
Metcon
Metcon (5 Rounds for reps)
5 rounds, 1 min per station, for reps:
Row Calorie
Wall Ball, 20/14 lbs
Rest 1 min
Goal: 20/17 Row Calories + 20 Wall Balls
Cool Down
Metcon (No Measure)
***Couch Stretch***:
–1-2min each