Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 8xs:

–:20sec Easy

–:20sec Moderate to Hard

Easy AMRAP x 6-minutes:

–8 Bootstrapper

–8 Medball Deadlift

–8 Medball Squats

–8 Push Ups

–16 Alternating Plank Shoulder Taps

Metcon

Metcon (2 Rounds for reps)

In 5min complete

50 Wall Balls 20/14 then max 10m shuttle sprints woth time remaining.

—-rest 2mins—-

In 5 mins complete

500meter of 10m shuttle sprints

Then max rep wall balls woth time remaining.

Metcon (No Measure)

10-20-30-40-50-40-30-20-10 reps, for time of:

Unbroken Double Under

WORKOUT OF THE DAY