Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–500 Meter Row

–400 Meter Run

–1.2k Bike

Easy 8min AMRAP:

–5 Sumo Inchworm

–10 Medball Deadlifts

–5 Medball Squats

–5 Hand Release Push Ups

–3 Strict Pull Ups or 6 Ring Row

Workout Prime/ Movement Prep 1x:

–:30sec Hard Row

–5 Medball Clean

–5 Wall Balls

–3 Medball Clean + Wall Ball

–1 Rope Climb or Variation

Metcon

Metcon (Time)

Teams of 3 – 5 rounds of:

Partner 1: 20/17 Row Calories

Partner 2: max rep Med Ball Clean + Wall Balls, 20/14 lbs

Partner 3: max rep Rope Climbs

Log your total reps and include your finish time in your notes.

WORKOUT OF THE DAY