Wolfe Tribe Fitness – WOD
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