Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–1-2min Row or Bike
–5ea Spiderman
–5 Inchworm + Push Up
–8ea Single Arm KB Swing
–6ea Single Side Squat
–6ea Single Arm Push Press
Metcon
Metcon (AMRAP – Rounds)
12min EMOM alternate between
10 Dumbbell Thrusters 50/35
10 KB seings 70/53
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Side Plank, L 20 secs/R 20 sevs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars