Wolfe Tribe Fitness – WOD
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