Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row, Bike or Run 5xs:

–:50sec Easy

–:10sec Hard

2 Rounds:

–10ea High Plank to Reach

–8ea Single Arm Kettlebell Swing

–:20sec per side Single Side Front Rack Hold

–20 Superman

Movement Prep/ Workout Prime 1x:

–50ft Double Kettlebell Front Rack Carry @ workout weight

–10 Russians Swing

–10 Kettlebell Swing

Metcon

Metcon (Time)

5 rounds for time of:

Partner 1 do:

Double DB Front Rack Carry, 50/35, 100 m

Partner 2 do:

20 Kettlebell Swings, 70/53 lbs

Double Kettlebell Front Rack Carry- choose the weight but should be done in no more than two sets

Complete in teams of 2.

Cool Down

Metcon (No Measure)

1x

–1-2min Lying Leg Crossover Static Hold

–2-3min Straddle Stretch

WORKOUT OF THE DAY