Wolfe Tribe Fitness – WOD
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