Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–50 Single Unders

–10 Sumo Inchworm

–12 Sumo Kettlebell Deadlift

–10 Scap Push Ups

–8ea Single Arm Kettlebell Swing

–6 Hand Release Push Ups

–20 Hollow Rocks

Workout Prime 1x:

–6 Russian Kettlebell Swing

–100 Meter Run

–25 Double Under

–6 Plate Push Up Jumps

–100 Meter Run

–20 Plyo Skier

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

— 20 Russian KB Swings 53/35

— Run 400m

— 80 DU

— 20 Push Up Plate Jumps

— Run 400m

— 80 Plyo Skiers

Cool Down

Metcon (No Measure)

For quality:

20 Scap Pull-ups

20 Bent Over Lateral Raises, pick load

20 Prone Snow Angels

15 WY Negatives

20 Scap Push-ups

10 ATYTs

WORKOUT OF THE DAY