Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY