Wolfe Tribe Fitness – WOD
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