Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8-minutes:
–10/8 Calorie Bike/row
–10 Bootstrapper
–8 Goblet Squat
–6ea Single Arm Kettlebell Swing
–3 Strict Pull Ups
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5-10 Pause Front Squat
Weightlifting
Paused Front Squat (3-3-3-3-3)
Metcon
Metcon (Time)
For time:
3 rounds of:
20 Wall Balls, 30/20 lbs
20 Kettlebell Swings, 70/53 lbs
— Rest 2 mins —
3 rounds of:
25/20 Calorie Row
10 Burpee Pull-ups
Goal: Sub 8 min for each