Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
–3min @ an easy pace
2-3xs:
–6 ***Bomber***
–6 ***Bootstrappers***
–6 Squat Jumps
–6ea. ***Single Arm KB Swing***
Prime 1x:
–10 Med ball Deadlifts
–8 Med ball Muscle Clean
–6 Med ball Front Squats
–4 Med ball Cleans
–4 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
10 Med Ball Cleans, 20/14 lbs
10 Burpees
Goal: 7+ rounds
Accessory Work
Metcon (No Measure)
3 rounds for quality of:
12 Hip Extensions
12 Cossack Squats
Complete 2-3 rounds.