Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9minutes:
–:45sec row
–10 Bootstrappers + 10 Straight Leg Sit Ups
–10 Sumo Kettlebell Deadlift + 6-8 Kip Swing
Barbell Warm Up 1x:
–10 Bent Over Row
–10 Strict Press
–10 Push Press
Movement Prep/ Workout Prime 1x:
–3 Kip Swing + 3 Kipping Knee Raise
–6 Kipping Knee Raise
–4 Toes to Bar
–8 Russian Swing
–8 Kettlebell Swings
–:30sec Hard Bike
Metcon (Time)
Partenr WOD
5 Rds of
Partner 1 – 20 Front Squats 95/65 (hold until partner 2 finish
Partner 2
AMRAP of
14 KB Swings
7 toes to bar