Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3xs:
–:45sec Hard
–:15sec Easy
2 Rounds:
–10 PVC Pass Thru
–10 Ragdoll
–10 Scap Push Ups
–5-10 Muscle Snatch
–5-10 Snatch Press
General Snatch Barbell Warm Up 1x:
–5 Snatch Deadlift
–5 Muscle Snatch
–5 Snatch Push Press
–5 Overhead Squats
–5 Sotts Press
Metcon
SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Cool Down
Metcon (No Measure)
5 rounds for quality of:
Double Kettlebell Farmers Hold, 53/35 lbs, 20 secs
Rest 10 secs
Double Kettlebell Front Rack Hold, 53/35 lbs, 20 secs
Rest 10 secs
Double Kettlebell Overhead Hold, 53/35 lbs, 20 secs
Rest 10 secs