Wolfe Tribe Fitness – WOD
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