Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Warm Up 3xs:

–15 Calorie Row

–15 Air Squat

–10ea Single Arm Kettlebell Press

–5 Strict Pull up or Ring Row

–3 Kneeling Muscle Up Transition

Kettlebell Warm Up 1x:

–5 Double Kettlebell Swing

–5 Double Kettlebell Clean

–5 Double Kettlebell Push Jerk

Metcon

Metcon (Time)

Teams of 3 – for time:

75 Strict Pull-ups

75 Russian Kettlebell Swings, 70/53 lbs

50 L/50 R Single Arm Kettlebell Push Press, 53/35 lbs

Sled Push, pick load, 1000 m
Complete in teams of 3. Share the work any way you like.

One person works at a time while the other 2 rest.

Sled load – moderate

Use Gym (not outside) 10m down 10m Back.

Goal

25 mins

WORKOUT OF THE DAY