Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 5xs:
–:50sec @ an easy pace
–:10sec @ a hard pace
2-3xs:
–5 ***Bootstrappers***
–10 ***Hip Touches***
–10 ***Scap Pull Ups***
–5/5 ***Single Arm KB Swing***
–50ft ea. KB Single Arm OH Walk
Optional Workout Prime 1x:
–15 KB Deadlift
–10 Russian Swing (workout weight)
–6 KB Swings
Metcon
Metcon (Time)
For time:
150 Kettlebell Swings, 70/53 lbs
Goal: sub 10 mins
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
L Suitcase Carry, 70/53 lbs, 50 ft
10 L Teapots, 70/53 lbs
R Suitcase Carry, 70/53 lbs, 50 ft
10 R Teapots, 70/53 lbs