Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY