Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–400 Meter Run

–500 Meter Row

–1.2k Echo Bike

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V-sit

–10ea Thoracic Rotation

Wall Ball/ Kettlebell Swing Warm Up 1x:

–10 Sumo Kettlebell Deadlift

–5 Medball Squats

–5 Medball Push Press (to target)

–8 Russian Kettlebell Swing

–5 Medball Squats

–5 Medball Push Press (to target)

–6 Kettlebell Swing

–6 Wall Ball

Metcon

Metcon (Time)

Partner WOD: Teams of 2

For Time:

– 150 Wallballs

– 200 KB Swings

—- then ——

75 synchronized burpees
Split the work of wall balls and KB Swings. Can be done in any order.

Once WB & KB are done: then complete 75 at the same time.

WORKOUT OF THE DAY