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