Wolfe Tribe Fitness – WOD

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Metcon

Metcon (AMRAP – Rounds)

Every 3 mins for 21 mins

— 3 Rope Climbs

— 21 Wall Balls

Cool Down

Metcon (No Measure)

For quality:

2x 8 L/8 R Eccentric Lateral Lunges

2x 8 Eccentric Kneeling Heels-to-Butts

2x 10 Eccentric Calf Raises

2x 8 L/8 R Tempo Split Squats

30 Banded Air Squats

2x 12 L/12 R Single Leg Glute Bridges

Warm-up

Warm-up (No Measure)

Bike/Row 3 mins

Dynamic Warm Up

Shuttle sprints

butt kicks

high knees

chicken pecks

lunge lunge squat

then

10 wall balls

1 rope climb

WORKOUT OF THE DAY