Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
5 Round of Rowling
– stop rower at 100ms over/under in burpees
– no pulling after 80m
2 Rounds
– 10 pike compressions
– 10 straight leg sit ups
– 10 no push burpees
Metcon
Metcon (AMRAP – Reps)
10min Max Reps of
– 2000m/1800m Row
– max rep burpees
— then —
10 min max reps
– 2000m/1800m Row
– max rep burpees
Metcon (No Measure)
3 rounds for quality of:
12 Plate Front Raises, pick load
12 Plate Lateral Shoulder Raises, pick load
12 Plate Bent Over Flies, pick load