Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row, Bike or Ski Erg 1x:
–3-5min @ a moderate pace
2 Rounds:
–10 Sumo Inchworm
–5ea Samson Lunge
–10 Double KB Swing
–:20sec ea. Single Side KB Front Rack Hold
Kettlebell Specific Warm Up 1-2xs:
–6 Double KB Sumo Deadlift
–6 Double KB Clean
Metcon
Metcon (Time)
For time:
Run, 800 m
Row, 250m
Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft
Run, 600 m
Row, 500m
Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft
Run, 400 m
Row, 750m
Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft
Run, 200 m
Row, 1000m
Goal: sub 30 mins