Wolfe Tribe Fitness – WOD

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Weightlifting

Bench Press (9-6-3)

Metcon

Metcon (AMRAP – Reps)

In 5 minutes

Row 500m

Max reps with time remaining; box jump overs 24/20

Then

5 minutes

500m Row

Max reps with time remaining; push press 135/95lb

Then

5 minutes

500m Row

Max reps with time remaining; DB bear crawl 50/35

Warm-up

Warm-up (No Measure)

Choose 1:

–400 Meter Jog

–500 Meter Row

–1.2k Air Bike

2 Rounds:

–10ea High Plank to Calf Stretch

–10 Alternating Box Step Up

–10 Reverse Grip Press

–10 Barbell Bent Over Row

WORKOUT OF THE DAY