Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@2-3xs:

–50 Single Unders

–5 ***Inchworm + Push-up***

–5ea ***Samson Lunge***

–5ea ***Single Arm KB Swing***

–5ea KB Strict Press or KB Push Press

–5-8 ***Kip Swing***

@@Workout Prime 1x:

–6 Alt. Goblet Step-up (light weight)

–6 Alt. KB Snatch (light weight)

–6 ***Kipping Leg Raise***

–20 Double Unders

–4 Alt. Goblet Step-up (workout weight)

–4 Alt. KB Snatch (workout weight)

–4 T2B

–10 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

16 Alternating Goblet Box Step-ups, 53/35 lbs, 24/20 in

8 L/8 R Kettlebell Snatches, 53/35 lbs

12 Toes-to-bars

50 Double Unders

Goal: 4+ rounds

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

+

@@Foam Roll Upper Back 1x:

–2-3min

WORKOUT OF THE DAY