Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

1 Round:

–200m Jog or Row

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–10 Straight Leg Sit Up

2 Rounds:

–200m Jog or Row

–12 KB Sumo Deadlift

–8ea Single Arm KB Swing

–6ea Single Arm KB Press or Push Press

Workout Prime 1x:

–6-8 Barbell Clean & Jerk

–3 Clean & Jerk @ a light load

–3 Clean & Jerk @ a moderate load

–3 Clean & Jerk @ a heavy load

–200m Hard Row

Weightlifting

Push Press (5-3-3-2-2)

Metcon

Metcon (Time)

For time:

Row, 300 m

10 Clean & Jerks, 135/95 lbs

Row, 400 m

10 Clean & Jerks, 155/105 lbs

Row, 500 m

10 Clean & Jerks, 185/125 lbs

Goal: sub 13 mins

WORKOUT OF THE DAY