Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec ON
–:15sec OFF
2 Rounds:
–5-10 Sumo Inchworm
–6ea Single Arm Kettlebell Swing
–6ea Single Arm Kettlebell Clean
–6ea Single Arm Kettlebell Push Press
–6 Kip Swing
Workout Prime 1x: (optional)
–1 Manmaker @ a light weight
–3 Strict Pull Ups
–3 Kipping Pull Ups
–1 Manmaker @ workout weight
–2-3 Chest to Bar Pull Ups
Metcon
Metcon (Time)
4 Rounds for time
— 5 man makers 50/35
— 15 chest to bar pull ups
— Farmer carries 100m 50/35
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Ring Walk Outs
10 L/10 R Paloff Press
10 Hip Extensions
10 L/10 R Teapots, pick load