Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

Round 1:

–1 min Jump rope

–10 Inchworms

–10 Slow Kettlebell Jefferson Curl (Light kettlebell)

–10 Kettlebell Figure 8

–10 Kettlebell Deadlift

–:30 Hollow Hold

–10 Straight Leg Sit Up

–10 V-Ups

Round 2:

–1 min Jump Rope

–10 Scap Pull-Ups –

-10 Strict Knee Raises

–10 Srict Leg raises

–10 Dragonflies

–10 Kip Swing

–6 Kipping Knee Raise

–6 Kipping Knee to Elbow

–3 Toe to Bar

Metcon (AMRAP – Rounds)

9 Min AMRAP

– 10 KB Swings 70/53

– 10 toes to bar

– 24 double unders

add 2 reps to KB Swings & t2b as you progress

WORKOUT OF THE DAY