Wolfe Tribe Fitness – WOD
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