Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8min:
–:45sec Row or Bike
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V-Sit
–30 Plyo Skier
Movement Prep/ Workout Prime 2xs:
–:30sec Row @ workout pace
–50 Single Unders
–:30sec Row @ workout pace
–30 Double Unders or Variation
Metcon
Metcon (AMRAP – Reps)
10 Min AMRAP
— Row 2000m
Max Double Unders with time remaining
Metcon
Metcon (No Measure)
3 rounds for quality of:
20 Banded AbMat Sit-ups
Barbell Back Rack Hold, 2x bodyweight, 1 min
Rest 1:30
15-20 Banded AbMat Sit-ups
Barbell Back Rack Hold- 1.5-2x bodyweight