Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 12 Minutes:

Minute 1- 60 Single Unders

Minute 2- 10 Sumo Inchworm + 5ea Dynamic Calf

Minute 3- 6ea Single Arm Kettlebell Swing + 6 Alternating Goblet Lunge

Minute 4- 6-8 Kip Swing + 4-6 Kipping Leg Raise

Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Muscle Clean

–5-10 Front Squat

–5 Hang Squat Clean

–5 Squat Clean

Workout Prep/Movement Prime 1x:

–20-30 Double Unders

–8 Kettlebell Swings

–6 Wall Balls

–3 Toes to Bar

–1 Rope Climb

Metcon

Metcon (Time)

For time:

200 Double Unders

80 Kettlebell Swings, 53/35 lbs

60 Wall Balls, 20/14 lbs

30 Toes-to-bars

3 Legless Rope Climbs

Goal: Sub 15 min

WORKOUT OF THE DAY