Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–12/10 Cal Ski Erg or Row

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–10 Straight Leg Sit Up

–10 Scap Pull Ups

General Snatch Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Overhead Squat

–5 Sotts Press

Workout Prime 1x:

–10/8 Cal Ski Erg (hard)

–8 Kip Swing

–6 Kipping Knee Raise

–4 T2B

–5 Hang Power Snatch (barbell)

–3 Hang Power Snatch (light)

–3 Hang Power Snatch (workout weight)

Metcon

Metcon (Time)

6 rounds for time of:

Run, 400 m

10 Toes-to-bars

5 Hang Power Snatches, 135/95 lbs

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

1x:

–2min ea. Side Foam Roll Lats

–:90sec ea. Side Banded Lat Stretch

–1min ea. Side Pec Stretch

WORKOUT OF THE DAY