Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY