Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row, Ski Erg 1x:
–3-5min @ moderate pace
2 Rounds:
–5 Inchworm + Push Up
–10ea Lying Thoracic Rotation
–20 Banded Good Morning
–15 Band Pull Aparts
–10 Banded Press
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Muscle Clean
–10 Front Squats
–10 Strict Press
–10 Good Morning
Workout Prime/ Build Up Sets 1x:
–5 Clean & Jerk @ a light weight
–5 No Push Burpees
–3 Clean & Jerks @ workout weight
–3 Bar Facing Burpees
Metcon
Metcon (Time)
2 rounds for time of:
20 Clean & Jerks, 155/105 lbs
40 Bar Facing Burpees
Goal: sub 12 mins
Cool Down
Metcon (No Measure)
2xs:
–:20-:30sec Dead Hang
–1min Underhand PVC Stretch