Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

@@Choose 1:

–400m Jog

–500m Row

–1.2k Bike

@@2xs:

–8 ***Bootstrappers***

–8 Tempo ***Wall Squats***

–8 Muscle Clean

–8 Bent Over Row

–4ea Stagger Stance BB Good Morning

@@Workout Prime 1x:

–10 Empty Barbell Power Clean

–4 Power Clean @ a light load

–10 Air Squats

–4 Power Clean @ workout weight

–3 Strict Pull Ups

–200m Hard Run

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

WORKOUT OF THE DAY