Wolfe Tribe Fitness – WOD
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