Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–250/200 Meter Row

–5ea Kneeling Shoulder Taps

–10 Scap Push Ups

–8 Push Up + Shoulder Tap

–15 Band Pull Aparts

–:45sec Alt. Deadbug

Metcon

Metcon (Time)

For Time:

5 bench press 225/155lbs

– row 500m

4 bench press 225/155lbs

– row 500m

3 bench press 225/155lbs

– row 500m

2 bench press 225/155lbs

– row 500m

1 bench press 225/155lbs

– row 500m

Metcon (No Measure)

For quality:

3x 20 Weighted Sit-ups, pick load

3x 20 Russian Twists

Side Plank, L 1 min/R 1 min

WORKOUT OF THE DAY