03/23/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row, or Ski Erg 5xs:

–:50sec Easy

–:10sec Hard

2 Rounds:

–5-10 Bootstrappers

–8ea Single Leg Deadlift

–8 Hang Muscle Clean

–8 Strict Press

–5 Box Jump (step down)

Workout Prime 1x:

–3 Clean & Jerk @ workout weight

–3 Box Jump Over

–3 Clean & Jerk @ workout weight (touch & go)

–3 Box Jump Over

Metcon

Metcon (Time)

For Time

40 Clean and Jerks 135/95

30 box jump overs 24/20

20 clean and jerks 135/95

15 box jump overs 24/20

Cool Down

Metcon (No Measure)

For quality:

3×5 Tempo Pull-ups, pick load

3×6 L/6 R Tempo Reverse Lunges, pick load

3×10 Alternating Single Arm Dumbbell Floor Press, pick load