Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike 6xs:

–:20sec ON

–:10sec OFF

Dynamic Warm Up 1x:

–5-20 repetitions of each exercise

General Barbell Warm Up 1x:

–10 Bench Press

Workout Prime/ Movement Prep 1x:

–:30sec Bike @ workout pace

–10 Russian Kettlebell Swing

–:30sec Bike @ workout pace

–6 Kettlebell Swing

Weightlifting

Bench Press (5@65% – 5@75% – 5@85%)

Metcon

Metcon (Time)

50-35-20 reps, for time of:

Bike Calorie

Burpee

WORKOUT OF THE DAY