Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–5-10 Sumo Inchworm

–5ea Spiderman

–5 No Push Up Burpees

–10 Alternating Box Step Up

Workout Prime 1x:

–:45sec Hard Row

–5 Burpees

–3 Box Jump (step down)

Metcon

Metcon (AMRAP – Rounds)

15Min EMOM alternate between

21/18 Calorie Row

15 Burpees

9 Box Jumps 24/20

Cool Down

Metcon (No Measure)

Midline

3×20 sec L/20 sec R Pallof Press Holds

3×10 L/10 R Crossbody Deadlifts, pick load

WORKOUT OF THE DAY