Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins of Rowing/bike/ski

then

2 rounds

– 5 inch worms

– 10 wall ball cleans

– 10 push ups

Metcon (No Measure)

Every 3 mins for 12 minutes

– 25 wall ball squat cleans + shot 20/14 – 10/9ft

– 20/17 calorie row

Recovery (No Measure)

3 rounds for quality

– 20 face pulls

– 10 scap push ups

– lateral raise hold, 20 sec hold

WORKOUT OF THE DAY