Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY