Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:20sec Easy
–:20sec Hard
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V-Sit
–5ea Spiderman Lunge + Rotation
–5-10 No Push Up Burpees
Metcon
Metcon (Time)
Teams of 2
– 50 Calorie Row
– 40 No Push Burpees (NPB)
– 40 Cal Row
– 35 NPB
– 30 Cal Row
– 25 NPB
– 20 cal row
– 17 NPB
– 10 cal row
– 8 NPB
Cool Down
Metcon (No Measure)
1x:
–1-2min per side Pigeon Stretch
–1min Childs Pose
–:30sec per side Thread the Kneedle