Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 1x:

–50cal @ an easy pace

@@2xs:

–5-10 ***Bootstrappers***

–5-10ea ***Kneeling Shoulder Tap***

–10 Snatch Deadlift

–10 Hang Muscle Snatch

–10 Snatch Press

@@Workout Prime 1x:

–8 Deadlift @ workout weight

–:15sec Hard Bike or Row

–6 Hang Power Clean

–:15sec Hard Bike or Row

–4 Push Jerk

Metcon

Metcon (Time)

For time:

60 Deadlifts, 155/105 lbs

Run 600m or Row 30/24

45 Hang Power Cleans, 155/105 lbs

Run 400m or row 20/16

30 Push Jerks, 155/105 lbs

Run 200m or Row 10/8

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

4 rounds for quality of:

15 GHD Sit-ups

Farmers Carry, pick load, 100 ft

Rest 1:30

10-15 GHD Sit-ups

WORKOUT OF THE DAY