Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON :10sec OFF

//Any Variation of Jump Rope.//

2 Rounds:

–10 Ragdoll

–8ea Single Leg Dumbbell Deadlift

–6ea Single Arm Dumbbell Swing

–4ea Single Arm Dumbbell Push Press

–:20sec Bent Knee Hollow Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 9 mins

12 Deadlifts 225/155 + 30 DU

6 Hang Power Cleans 225/155 + 30 DU

3 Push Jekrs 225/155 + 30DU

Metcon (No Measure)

Strongman Fun

5rds for quality

Yoke Carry 50ft

Farmer Carry 50ft

Sandbag/stone Lunges 50ft

WORKOUT OF THE DAY