Wolfe Tribe Fitness – WOD

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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***

Metcon

Metcon (Time)

2 rounds for time of:

50 Kettlebell Swings, 53/35 lbs

25 Box Jumps, 24/20 in

Goal: sub 8 mins

Metcon (Time)

For time:

10 Rope Climbs

Sandbag Run, 100/70 lbs, 800 m

10 Rope Climbs

WORKOUT OF THE DAY