Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row
–3-5min @ a moderate pace
2xs:
–10 PVC Pass Thru
–10 PVC Around The World
–10 PVC Good Morning
–10 PVC OHS
–10 PVC Sotts Press
Prime 1x:
–8 Hang Muscle Snatch
–8 OHS
–6-8 Kip Swing
–4 Hang Power Snatch (light load)
–4 OHS
–3-5 Kipping Pull Ups
–3 Hang Power Snatch (workout weight)
–3 OHS
–3-5 T2B
–1-2 Bar Muscle Up
Metcon
Metcon (Time)
6 rounds for time of:
3 Hang Power Snatches, 155/105 lbs
3 Overhead Squats, 155/105 lbs
9 Bar Muscle-ups
12 Toes-to-bars
18/16 Row Calories
Goal: sub 20 mins
Cap: 22 mins