Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike, Row or Run:

–5min @ easy pace

@@2xs:

–5 ***Inchworm + Push Up***

–5ea ***Lying Leg Crossover***

–:20sec ***Dead Hang***

–20 ***Band Pull Apart***

–10 ***Banded Press***

@@Barbell Warm Up 1x:

–5 Bent Over Row

–5 Muscle Clean

–5 Strict Press

–5 Rack Strict Press

–5 Push Press

@@Workout Prime 1x:

–3-5 Squat Snatch @ workout weight

–10 Wall Balls

–30 Double Unders

Metcon

Metcon (Time)

For time:

30 squat snatches 115/75

60 Wall balls 20/14; 10/9

90 Double Unders

Goal: 9 mins

Cool Down

Metcon (No Measure)

@@Stretch 2xs:

–1min ***Childs Pose***

–:30sec ea. ***Thread the Needle***

WORKOUT OF THE DAY