Wolfe Tribe Fitness – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

–75 Wall Balls 20/14

–50 Deadlifts 185/105

–25 Toes to Bar

Goal: 1+ round

Warm-up

Warm-up (No Measure)

4 mins Bike or Row

2 Rounds:

–20 Banded Good Morning

–15 Band Pull Aparts

–15 Banded Row

–:30sec Hollow Body Plank Hold

Workout Prime 1x:

–8 Wall Balls

–3 Kip Swing + 3 Kipping Knee Raise + 3 Toes to Bar

–10 Deadlifts @ light weight

–6 Wall Balls

–3 Toes to Bar

–10 Deadlifts @ workout weight

Cool Down

Metcon (No Measure)

3 sets of 20

Lateral + 45 + Front Raises

WORKOUT OF THE DAY