Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY