Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
-:20sec Easy
-:10sec Hard
2xs:
-5 Inchworm + Push Up
-10 Straight Leg Sit Up
-10ea PVC Pass Thru
-10ea PVC Around The World
-10 PVC Good Morning
-5ea PVC Rotation
Barbell/ T2B Warm Up 1x:
-5 Snatch Deadlift
-5 Muscle Snatch
-5 Snatch Push Press
-6 Kip Swing
-3 T2B or Variation
Workout Prime 1x:
-3 Power Snatch @ workout weight
-3 T2B or Variation
-3 Power Snatch @ workout weight
-3 T2B or Variation
Metcon
Metcon (Time)
For time:
Run, 400 m
— then —
18-15-12-9-6-3 reps of:
Power Snatch, 75/55 lbs
Toes-to-bar
Goal: sub 14 mins
Cool Down
Metcon (No Measure)
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
L Arm Farmers Carry, pick load, 50 ft
10 L Arm Teapots, pick load
R Arm Farmers Carry, pick load, 50 ft
10 R Arm Teapots, pick load