Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2xs:
–200m Jog
–5 ***Inchworm + Push-up***
–10 ***Bootstrappers***
–5-10 Muscle Clean
–5-10 Bent Over Row
–5 Reverse Grip Press
–5 Wall Squats
Clean BB Warm-up 1x:
–3 High Hang Power Clean
–3 Mid Thigh Hang Power Clean
–3 Mid Shin Power Clean
–3 Push Press
–3 Push Jerk w/ :01sec pause in landing position
Workout Prime 1x:
–3 Clean & Jerk @ a light load
–3 Clean & Jerk @ workout weight
–100m Jog
–10 Air Squats
Metcon
Metcon (Time)
3 rounds for time of:
10 Clean & Jerks, 185/135 lbs
Run, 200 m
40 Air Squats
Goal: sub 12 mins
Cool Down
Metcon (No Measure)
***Forward Fold***
–2-3min
***Lying Thoracic Rotation***
–10ea Side