Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike , Row, ski, Jump Rope 6xs:
–:20sec Easy
–:20sec Hard
Dynamic Warm Up 1x:
–5-20 repetitions of each movement depending on the exercise
Metcon
Metcon (Time)
For Time:
50 Cal Row
Dumbbell bear crawl 100ft 50/35
40 Cal Row
Dumbbell bear crawl 80ft 50/35
30 Cal Row
Dumbbell bear crawl 60ft 50/35
20 Cal Row
Dumbbell bear crawl 40ft 50/35
10 Cal Row
Dumbbell bear crawl 20ft 50/35
Metcon (No Measure)
3 Rds
– 30 Sec Plank
– 10 sec rest
– 30 Sec Crunch