Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–5ea Spiderman Lunge + Rotation
–10 Goblet Squat
–5ea Single Side Kettlebell Lunge
–5ea Single Side Kettlebell Press
–5ea Single Leg Deadlift
–:30sec Bent Knee Hollow Hold
Metcon
Metcon (Time)
4 RFT
–Row, 500m
— 25 Wall Balls 20/14
Rest 2 mins between each round
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs