Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY