Wolfe Tribe Fitness – WOD
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