Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY