Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3xs:
–30 ***Plyo Skier***
–5-10 *** Sumo Inchworm***
–5 ***Bomber***
–5/5 ***Single Arm KB Swing***
Workout Prime 1x:
–50 Single Unders
–15 KB Deadlift
–20 Double Unders
–10 Russian Swing
–20 Double Unders
–6 KB Swing (workout weight)
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 10 mins, alternating between:
50 Double Unders
20 Kettlebell Swings, 70/53 lbs
Metcon (No Measure)
3 rounds for quality of:
Sled Push, pick load, 100 ft
10 Strict Pull-ups
10 Weighted Sit-ups, 50/35 lbs
Sled Pushes- heavy
Cool Down
Metcon (No Measure)
Foam Roll or Smash Calves
–2min per side
Foam Upper & Lower Back
–3min