Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–10/8 Cal Row or Bike
–10/10 ***Kneeling Shoulder Taps***
–15 ***Banded Good Morning***
–10 ***Banded Press***
Workout Prime 1x:
–:20sec Hard Row or Bike
–6 BB Push Press
–:15sec Hard Row or Bike
–4 Push Press (workout weight)
Metcon
Metcon (Time)
21-15-9 reps, for time of:
Row Calorie
Push Press, 135/95 lbs
Goal: sub 6 mins
Scale 1: 115/75 lbs
Scale 2: 85/55 lbs
Accessory Work
Metcon (No Measure)
4 rounds for quality of:
20 Banded Face Pulls
15 Banded Tricep Extensions
10 Banded Strict Press
Complete 3-4 rounds.