Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike Or Row 3xs:

-:45sec Easy

-:15sec Hard

2xs:

-5-10 Bootstrappers

-15 Scap Push Ups

-15 Scap Pull Ups

-5-10 Hang Muscle Clean

-5-10 Front Squats

Barbell Specific Warm Up 1x:

-3 High Hang Squat Clean

-3 Hang Squat Clean

-10 Bench Press

Barbell Build Up Sets 1x:

-3 Hang Squat Clean @ light load

-3 Bench Press @ light load

-2 Hang Squat Clean @ moderate load

-2 Bench Press @ moderate load

-1 Hang Squat Clean @ workout weight

-1 Bench Press @ workout weight

Metcon

Metcon (Time)

5-4-3-2-1 reps, for time of:

Hang Squat Clean, 225/155 lbs

Bench Press, 225/155 lbs

Strict Ring Dips

Goal: sub 9 mins

Cool Down

Metcon (No Measure)

2xs:

-:20sec ea. Single Arm Pec Stretch

-:30sec Underhand PVC Stretch

WORKOUT OF THE DAY