Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1min per side Foam Roll Lats

–2min Foam Roll T-Spine

2 Rounds:

–:20sec Dead Hang

–10 PVC Pass Thru

–10 PVC Lift

–10 Scap Push Ups

–10ea Crossbody Dumbbell Snatch

Workout Prime 1x:

–5 Front Squat @ a light weight

–5 Deadlift @ a light weight

–5 Push Jerk @ a light weight

–3 Front Squat @ workout weight

–3 Deadlift @ workout weight

–3 Push Jerk @ workout weight

Metcon

Pheezy (Time)

3 Rounds for time of:

5 Front Squats, 165#

18 Pull-ups

5 Deadlifts, 225#

18 Toes-To-Bar

5 Push Jerks, 165#

18 Hand Release Push-ups
In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010
To learn more about Pheezy click here
female weight: 115 and 155

Cool Down

Metcon (No Measure)

3x

10 Shoulder Lateral, 45, Front

Then

2min ea side: Lat Stretch

WORKOUT OF THE DAY