Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5-10 Bootstrappers

–5ea Sky Reach

–8ea Single Arm Dumbbell Press

–10 Ring Row

Workout Prime/ Movement Prep 1x:

–:20sec Hard Row

–8 Push Press @ a light weight

–:20sec Hard Row

–6 Push Press @ workout weight

Metcon

Metcon (Time)

21-15-9 reps, for time of:

Row Calorie

Push Press, 135/95 lbs

Goal: sub 6 mins

Can be made partner WOD: Partner A starts row/Partner B starts PP then switch when reps are completed

Accessory Work

Metcon (No Measure)

4 rounds of:

Double Kettlebell Front Rack Hold, pick load, 1 min

max rep Weighted Sit-ups, pick load, 30 secs

Rest 1 min

WORKOUT OF THE DAY