Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Rowling 3xs:

–200 Meters

//For each meter you are over or under 200 meters you have a 1 burpee penantly. Do not exceed 30 burpees. The goal is to land on 200 meters each round.//

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V-Sit

–5ea Spiderman + Rotation

–10 Hop Up

Metcon

2k Row (Time)

Max Effort 2k Row

1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row

Row 1500m (Time)

WORKOUT OF THE DAY