Wolfe Tribe Fitness – WOD
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