Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2xs:

–200m Jog or Row

–5 ***Inchworm + Push-up***

–10ea. ***Thoracic Rotation***

–10 ***Hip Touches***

–50 Jump Rope

Pull Up & Snatch Blend 1x:

–8 ***Kip Swing***

–3 Kip Swing + 2 Pull-ups

–5-10 Muscle Snatch

–5-10 Snatch Push Press

–5-10 Snatch Balance (to power position)

Snatch BB Skill 1x:

–5 Heaving Snatch Balance

–5 Snatch Balance

–5 ***Sotts Press***

–5 OHS + :03sec pause at the bottom

–5 Snatch w/ a :03sec pause below the knee

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 16 mins, alternating between:

5 Power Snatches, 155/105 lbs

Run, 200 m

15 Pull-ups

60 Double Unders

Cool Down

Metcon (No Measure)

***Thread the Needle*** 2xs:

–:20sec each side

***Forward Fold*** 1x:

–2-3min

WORKOUT OF THE DAY