Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3xs:

–10/8 Cal Ski Erg or Row

–10 ***Spiderman Lunge + Rotation***

–5/5 ***Lateral Box Step-up***

–10 Alt. ***Kneeling Shoulder Tap***

–10 ***Scap Push-up***

Workout Prime 1x:

–:15sec Hard Ski Erg or Row

–3/3 Alt. DB Box Step Up (workout weight)

–:15sec Hard Ski Erg or Row

–3 Single Arm DB Push Press (right)

–3 Single Arm DB Push Press (left)

Metcon

Metcon (Time)

2 rounds for time of:

20 Ski Erg Calories or row

20 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

20 Ski Erg Calories or row

20 L/20 R Single Arm Dumbbell Push Press, 50/35 lbs

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

***Childs Pose***

–1min Hold

–:30sec Hold to the right

–:30sec Hold to the left

***Thread the Needle***

–:30 each side

WORKOUT OF THE DAY