Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 6xs:
–:20 ON
–:10 OFF
Any Variation.
2xs:
–10 PVC Pass Thru
–10 PVC Around-the-World
–5-10 PVC OHS
–5-10 PVC Sotts Press
–3 Kip Swing + 1-2 Pull-ups
–3 Ring Dip or Jumping Dip
BB Warm-up 1x 5ea:
–Snatch Push Press
–Snatch Balance
–OHS
–Hang Power Snatch
–Hang Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 9 mins of:
28 Double Unders
7 Hang Squat Snatches, 95/65 lbs
4 Bar Muscle-ups
Goal: 6+ rounds
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Hip Extension Hold, 30 secs
Hollow Rock, 20 secs
Rest as needed.