Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

1-2xs:

–10 ***Sumo Inchworm***

–5ea ***Spiderman***

–5 ***Hop Up***

–5ea ***Thoracic Rotation***

Metcon

Metcon (Time)

For time:

Double Kettlebell Front Rack Carry, 53/35 lbs, 400 m

Each time you put the weights down run back to the starting point and complete 10 air squats.

Cool Down

Metcon (No Measure)

***Banded Hamstring Stretch*** 2xs:

–:30sec each side

***Banded Lying Crossover Stretch*** 2xs:

–:30sec each side

WORKOUT OF THE DAY