Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 5xs:
–:45sec Easy
–:15sec Hard
2xs:
–10ea ***Lying Leg Swing***
–10ea ***Lying Leg Crossover***
–5 ***V-Roll***
–10 Muscle Clean
–10 Strict Press
***Burgener Clean Warm-up***
Workout Prime 1x:
–8 Clean & Jerks (BB)
–8 Burpees
–4 Clean & Jerk (light load)
–4 Bar Facing Burpee
–3 Clean & Jerk (workout weight)
Weightlifting
3 Hang Power Clean + Split Jerk (1-1-1-1-1)
3 hang power cleans + 1 Split Jerk
Metcon
Metcon (Time)
2 rounds for time of:
20 Clean & Jerks, 155/105 lbs
40 Bar Facing Burpees
Goal: sub 10 mins