Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec ON
–:10sec OFF
2 Rounds:
–5 Inchworm + Push Up
–10 Alt. Single Leg Box Step Up
–20 Banded Good Morning
–15 Band Pull Aparts
–:30sec Plank Hold
Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Muscle Clean
–10 Strict Press
–5 Clean & Jerk
Metcon
Metcon (Time)
3 rounds for time of:
20 Box Jumps, 24/20 in
10 Clean & Jerks, 135/95 lbs
Goal: sub 8 mins
Cool Down
Metcon (No Measure)
Shoulder Accessory Y,T,W 3xs:
–10-15 reps in each position
Use Crossover Symmetry, mini bands or small plates.