Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY