Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–1min Bike, Row or Ski Erg

–5 Roll Over V-Sit

–10 Straight Leg Sit Up

–20 Banded Good Morning

–15 Banded Row

–10 Banded Press

Workout Prime/ Movement Prep 1x:

–3 Kip Swing + 3 Kipping Knee Raise

+ 3 Toes to Bar

–6ea Single Arm Kettlebell Swing

–6ea Kettlebell Clean

–6ea Kettlebell Press or Push Press

–6ea Kettlebell Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 mins of:

Run, 600 m

15 Toes-to-bars

10 L/10 R Single Arm Russian Kettlebell Swings, 53/35 lbs

10 L/10 R Single Arm Kettlebell Clean & Jerks, 53/35 lbs

10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs

WORKOUT OF THE DAY