Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

–12/10 Cal Row

–15 Banded Good Morning

–6-8ea Single Arm KB Swing (light)

–10 Scap Push Ups

–5 No Push Burpees

Workout Prime 1x:

–:30sec Hard Row

–10 KB Swing (workout weight)

–6 Burpees

Metcon

Metcon (Time)

3 rounds for time of:

30/25 Row Calories

30 Kettlebell Swings, 70/53 lbs

30 Burpees

Goal: sub 24 mins

Cool Down

Metcon (No Measure)

1x:

-:90sec ea. Banded Hamstring Stretch

-:90sec ea. Banded Crossover Stretch

WORKOUT OF THE DAY