Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 1x:
–5min Easy
2xs:
–10ea ***Knee Push Away***
–5 ***Hop-up***
–10 ***Scap Pull-up***
–5 Eccentric Strict Pull-ups or Ring Row
–5 Box Jump (Step Down)
Barbell Warm-up 1x 5ea:
—***Burgener Clean***
Prime 1x:
–8 BB Front Squats
–8 BB Push Press
–4 Front Squat (workout weight)
–4 Push Press (workout weight)
–3 Pull-ups
–3-5 Box Jumps
Metcon
Metcon (Time)
Every 1 min for 7 mins do:
8 Front Squats, 115/75 lbs
8 Pull-ups
— then —
Every 1 min for 7 mins do:
8 Push Press, 115/75 lbs
8 Box Jumps, 24/20 in
Weightlifting
Temp Clean (1-1-1-1-1)
Hold the receiving position in the bottom of the squat for 3 secs.