Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY