03/31/2021

Wolfe Tribe Fitness – WOD

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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