Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY