Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–:90sec Bike, Row or Run
–5ea Spiderman Lunge + Rotation
–10 Hang Muscle Clean
–10 Front Squats
–3 Kip Swing + 2 Pull Ups
Specific Clean Warm Up 1x:
–5 Hang Power Clean
–5 Hang Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
40min AMRAP
Row 1000/800m
5 burpee bar muscle up
3 hang squat clean 135/95 lbs
1 box box jump 36/30
Add 10lbs each round
Stop if you reach 10 rounds