Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row 1x:

–1min @ 22 SPM

–:30sec @ 26 SPM

–:30sec @ 28 SPM

–:30sec @ 30 SPM

–:30sec @ 28 SPM

–:30sec @ 26 SPM

–1min @ 22 SPM

SPM = Strokes per minute. Spend the designated time focusing on consistency at that SPM.

1x:

–10ea. Lying Leg Swing

–10ea. Lying Leg Crossover

–5 ***Roll Over V-Sit***

–10 ***Kneeling Shoulder Taps***

2xs:

–8ea. Single Leg DB Deadlift

–:20sec ea. Side Plank Hold

–6 ***T-Push-ups**

Metcon

5x500m Row (5 Rounds for time)

Cool Down

Metcon (No Measure)

For quality:

30 Toes-to-bars

30 Handstand Push-ups

30 Toes-to-bars

WORKOUT OF THE DAY