Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row 500m

2 Rounds:

–:15sec Dead Hang

–10 Scap Pull Ups

–8 Ring Row

–:20sec ea. Side Plank Hold

–:30sec Plank

General Barbell Warm Up 1x:

–10 Clean Deadlift

–10 Clean Low Pull

–10 Clean High Pull

–10 Muscle Clean

–10 Strict Press

Specific Barbell Warm Up 1x:

–5 High Hang Clean

–5 Hang Clean

–5 Clean

–5 Push Jerk

–5 Split Jerk

Weightlifting

Clean and Jerk Wave (9x1x2)

3 @65%

3 @75%

3 @85%

Repeat 2 rounds. EMOM

WORKOUT OF THE DAY