Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

@@2xs:

–10 ***Sumo Inchworm***

–10 ***Scap Push-up***

–:20sec ***Dead Hang***

–10 BB Romanian Deadlift

–8 BB Hang Muscle Clean

–6 BB Strict Press

@@Prime 1x:

–8 Deadlift

–6 Hang Power Clean

–4 Push Jerk

//Use a light weight on the barbell.//

@@Prime 1x:

–6 Deadlifts

–4 Hang Power Clean

–3 Push Jerk

//Use the weight you intend to use for the workout.//

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Cool Down

Metcon (No Measure)

3 rounds for quality of:

15 Hip Extensions

GHD Hollow Hold, 20 secs

10-15 Hip Extensions

WORKOUT OF THE DAY