Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY