Wolfe Tribe Fitness – WOD
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