Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3xs:

–10/8 Cal Bike or Row

–10 Sumo Inchworm

–8 Lunge, Lunge, Squat (no weight)

–8ea Single Arm KB Swing

–:20sec Dead Hang

–8 Kip Swing

Workout Prime 1x:

–6 KB Swing Swing

–4 Burpees Over KB

–3 Goblet Lunge, Lunge, Squat

–3 T2B

–3 SA Push Press (right)

–3 SA Push Press (left)

Metcon

Metcon (Time)

2 rounds for time of:

30 Kettlebell Swings, 70/53 lbs

30 Burpees Over Kettlebell

Goblet Lunge + Lunge + Squat, 70/53 lbs, 100 ft

30 Toes-to-bars

30 L Arm Kettlebell Push Press, 70/53 lbs

30 R Arm Kettlebell Push Press, 70/53 lbs

Goal: cap 25 mins

WORKOUT OF THE DAY