Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 6xs:
–:20sec Hard
–:10sec Easy
2 Rounds:
–10 Sumo Inchworm
–5ea Sky Reach
–8ea Single Arm Kettlebell Swing
–6ea Single Side Kettlebell Reverse Lunge
Burgener Clean 1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″
–3 Drop below parallel
–3 Hang Clean (power or squat)
Metcon
Metcon (Time)
5 RFT
–3 squat cleans 225/135
–15 KB Swings 53/35
Cool Down
Metcon (No Measure)
1x:
–2min per side Couch Stretch
–2-3min Adductor Stretch