Wolfe Tribe Fitness – WOD
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