Wolfe Tribe Fitness – WOD
Warm-up
Metcon (No Measure)
5 mins Row, bike, Ski
3 Rounds
10 push ups
5 Bombers
10 DB Bent Over Row
5 Reverse Grip DB Press
Split Jerk Work
10 Split Stance Press
10 Jerk Drops
Weightlifting
Jerk Complex (1-1-1-1-1)
Power Jerk + Split Jerk
DB Chest Flies (8-8-8-8)
Strict Pull Ups
5 Rds of Strict Pull Ups for max rep
Power Shrug (10-10-10-10)
Single Arm DB Row (10-10-10)
Cool Down
Metcon (No Measure)
Shoulder
3x
5 Front Raises
5 45 degree Raises
5 Lateral Raises
5 External Rotation