Wolfe Tribe Fitness – WOD
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