Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
–200 Meter Jog
–20 Banded Good Morning
–15 Band Pull Aparts
–10 Scap Pull Ups
–3 Kip Swing + 3 Kipping Pull Ups
Movement Prep 1x:
–10 Sumo Kettlebell Deadlift
—5 Push Ups
–4 Kipping Pull Ups
–8 Russian Kettlebell Swing
–4 strictr Pull Ups
–6 Kettlebell Swing
—5 ring push ups
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
KB Swing 70/53
Ring Push Up
Strict Pull Ups
Metcon (No Measure)
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
12 Scap Pull-ups
15 Band Face Pulls
Lateral Raise Hold, pick load, 20 secs