Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 9-minutes:

Minute 1: :45sec Bike, Row or Ski Erg

Minute 2: 5ea Spiderman Lunge + Rotation + 5 Medball Deadlift + 5 Medball Squats

Minute 3: 3-5ea Hang Dumbbell Snatch + 3-5ea Dumbbell Push Press

Metcon

Metcon (Time)

For Time:

– 100 Wall Balls 20/14 10/8ft

– 100 DB Snatchrs 50/35lbs. Alt

Every 1 min complete 3 Burpees

WORKOUT OF THE DAY