Wolfe Tribe Fitness – WOD

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 40 mins:

Run 600m

2 rounds of 12 deadlifts + 9 hang cleans + 6 push jerks 105/75lbs

Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg:

–3-5minutes @ a moderate pace

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Muscle Clean

–10 Front Squat

–10 Strict Press or Push Press

Specific Barbell Warm Up 1x:

–5 Deadlift

–5 Hang Power Clean

–5 Push Jerk

Workout Prime 1x:

–6 Deadlift @ workout weight

–5 Hang Power Clean @ workout weight

–4 Push Jerk @ workout weight

WORKOUT OF THE DAY