Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 5xs:

–:45sec Easy

–:15sec Hard

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Muscle Clean

–10 Front Squats

–10 Good Morning

Burgener Clean Warm Up 1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″

–3 Drop below parallel

–3 Hang Clean (power or squat)

Weightlifting

Clean and Jerk (Find 1 Rep Max for the day)

Metcon

50 Cal Echo Bike (Time)

50 calories on the echo bike for time

WORKOUT OF THE DAY