Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY