Wolfe Tribe Fitness – WOD
Metcon
Metcon (AMRAP – Reps)
15min EMOM with a partner:
Alt between
1 min max calorie row
1 min max rep back squats 225/155
1 min rest
Partners are at different stations and rotate. Use same rower for calories: count up total back squat reps.
Reps + calories =total
Warm-up
Warm-up (No Measure)
2 Rounds:
– 12/10 calorie row
– 5ea kneeling shoulder tap
– 15 banded pull aparts
– 10 ring rows or 5 strict pull ups
– 30 sec bent knee hillow rock hold
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