Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY