Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–500m Row
–400m Run
–1.2k Bike
2 Rounds:
–50 Single Unders
–10 Sumo Inchworm
–5-10ea Kneeling Shoulder Taps
–5 Push Up + Shoulder Tap
–5ea Single Arm DB Push Press
Power Clean Build Up Sets 1x:
–3 Power Clean @ a light load
–3 Power Clean @ a moderate load
–3 Power Clean @ a moderate to heavy load
–3 Power Clean @ a heavy load (workout weight)
Workout Prime 1x:
–1-2 Power Clean @ workout weight
–5 DB Push Press @ workout weight
–20 Double Unders
–3 Bar Facing Burpees
–3 Box Jump Over
Metcon
Metcon (Time)
For time:
30 Power Cleans, 205/115 lbs
60 Dumbbell Push Press, 50/35 lbs
90 Double Unders
60 Bar Facing Burpees
30 Box Jump Overs, 30/24 in
Goal: sub 20 mins