Wolfe Tribe Fitness – WOD
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