Wolfe Tribe Fitness – WOD
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