Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose:

500m Row

400m Run

1.2 Bike

5000 burpees

Easy 8min AMRAP

-5 Sumo Inch Worm

-10 Med ball deadlift

-5 med ball Squats

-5 hand release push ups

-3 strict pullups

Workout Primer

30sec hard row

5 medball clean

5 wallballs

3 medball clean and wall ball

1 rope climb

Metcon

Metcon (Time)

Teams of 3

5 Rounds

Partner 1: 20/17 Row Calorie

Partner 2: max rep med ball clean & wall ball

Partner 3: Max rep rope climb

WORKOUT OF THE DAY