Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 6xs:

–:20sec Hard

–:10sec Easy

2 Rounds:

–10 Sumo Inchworm

–5ea Sky Reach

–8ea Single Arm Kettlebell Swing

–6ea Single Side Kettlebell Reverse Lunge

Burgener Clean 1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″

–3 Drop below parallel

–3 Hang Clean (power or squat)

Metcon

Metcon (Time)

5 RFT

–3 squat cleans 225/135

–15 KB Swings 53/35

Cool Down

Metcon (No Measure)

1x:

–2min per side Couch Stretch

–2-3min Adductor Stretch

WORKOUT OF THE DAY