Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–400m Run

–500m Row

–1k Bike

2xs:

–10 ***Spiderman***

–10ea ***Thoracic Rotation***

–8ea Single Arm KB Swing

–4ea Single Arm KB OHS

Weightlifting

Front Squat (3-2-1)

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 12 mins, alternating between:

Run, 200 m

10 Double Kettlebell Front Squats, 53/35 lbs

Cool Down

Metcon (No Measure)

3 rounds for quality of:

15 Hip Extensions

Banded Plank Hold, 1 min

WORKOUT OF THE DAY