03/27/2020

Wolfe Tribe Fitness – WOD

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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

Cool Down