Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5min @ easy pace

PVC Dynamic Warm Up 1x:

–10 Pass Thru

–10 Around the World

–10 PVC Good Morning

–10 PVC Rotations

–10 PVC OHS (slow)

–10 PVC Sotts Press (slow)

Workout Prime 1x:

–5 Power Clean w/ barbell

–3 Power Clean @ a light load

–3 Power Clean @ a moderate load

–3 Kip Swing + 2 Pull Ups + 3 Kip Swing

–5 Wall Balls @ workout weight

–2-3 Power Clean @ workout weight

–2-3 C2B

Metcon

Metcon (Time)

3 rounds for time of:

21 Wall Balls, 30/20 lbs

9 Power Cleans, 185/125 lbs

21 Chest-to-bar Pull-ups

Goal: sub 13 mins

WORKOUT OF THE DAY