Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–:90sec Calorie Bike, Row or Ski Erg
–5 Inchworm + Push Up
–:20sec Dead Hang
–10 Scap Pull Ups
–3 Kip Swing + 1-2 Pull Ups
–6-8ea Single Arm Kettlebell Swing
Workout Prep/Movement Prime 1x:
–3 Pull Ups
–3 Burpees
–6 Kettlebell Swing @ workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
10 pull ups
10 burpees
10 KB Swings 53/35
Cool Down
Metcon (No Measure)
For Quality:
30 GHD Sit-ups
Double Kettlebell Front Rack Carry, pick load, 100 ft
20 GHD Sit-ups
Double Kettlebell Front Rack Carry, pick load, 100 ft
10 GHD Sit-ups
Double Kettlebell Front Rack Carry, pick load, 100 ft