Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Ski Erg, Bike or Row 3xs:

–:40sec @ an easy pace

–:20sec @ a hard pace

2 Rounds:

–8 Sumo Inchworm

–8 Goodmorning

–8ea Split Stance Dumbbell Deadlift

–20 Alternating Deadbug

–:20sec per side Side Plank Hold

Metcon

Metcon (Time)

3 Rounds for Time

– 15/12 calorie row

– 12 front squats 95/65

– 12 pull ups

– 9 push press 95/65

– 9 ring dips

– 6 thrusters 95/65

– 6 bar muscle ups

WORKOUT OF THE DAY