Wolfe Tribe Fitness – WOD
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