Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY