Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–60 Single Unders
–5 Inchworm + Push Up
–15 Band Pull Aparts
–10ea Single Arm Dumbbell Press
Workout Prime/ Movement Prep 1x:
–:30sec Row @ workout pace
–5 Push Press @ workout weight
–20-30 Double Unders
Metcon
Metcon (Time)
4 Rounds for Time
— 21/17 Calorie Row
— 15 Push Press 115/75lbs
— 75 Double Unders
Sub 15mins
Cool Down
Metcon (No Measure)
5 rounds for quality of:
7 Strict Toes-to-rings
14 Russian Twists
Banded Plank Hold, 21 secs