Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9min:
Minute 1- Bike or Row
Minute 2- Bootsrapper, Samson Lunge, Spiderman
Minute 3- 5 Romanian Deadlift + 5 Bent Over Barbell Row + 5 Hang Muscle Clean
Barbell Specific Warm Up 1x:
–5 Clean Drop (power position)
–5 High Hang Power Clean
–5 Hang Power Clean
Metcon
Metcon (Time)
3 Rounds for time
–run 400m
–10 Hang power cleans 185/125 lbs
Goal: 8 mins
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Ring Walk Outs
10 L/10 R Paloff Press
10 Hip Extensions
10 L/10 R Teapots, pick load