Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–5ea Spiderman Lunge + Rotation

–5-10 Bootstrappers

–8 Russian Swings

–10 Scap Pull Ups

–8 Goblet Squats

–6 Push Up

Movement Prep 1x:

–50 Double Unders

–8 Kettlebell Swings

–4 Pull Ups

–8 Wall Balls

–6 Calorie Ski Erg, Row or Bike

–4 Handstand Push Up

Metcon

Metcon (AMRAP – Rounds)

Every 5 mins for 30 mins, alternating between:

80 Double Unders + 15 Kettlebell Swings, 53/35 lbs + 8 Pull-ups

15 Wall Balls, 20/14 lbs + 12/9 Calories (ski, bike or row) + 6 Handstand Push-ups

WORKOUT OF THE DAY