Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3-5xs:
–:45 Easy
–:15 Hard
2-3xs:
–10 Bootstrappers
–5 ***Hop-up***
–3-5 Kipping Pull-ups
–5 Push-ups
–5 Muscle Clean
–5 Front Squat
–5 Strict Press
Weightlifting
Paused Front Squat (3-3-3-3)
Pause 3 secs at the bottom of each rep.
Metcon
Metcon (Time)
21-15-9 reps, for time of:
Thruster, 115/75 lbs
Power Clean, 115/75 lbs
Goal: sub 5 mins