Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY