Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–5-10 Bootstrappers

–20 Banded Good Morning

–15 Band Pull Aparts

–5-10 Snatch Grip Press

General Snatch Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Overhead Squats

–5 Sotts Press

Metcon

Metcon (Time)

For Time:

50 Clean and Jerks 185/125lbs

Every minute perform 5 Toes to Bar

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 L Teapots, pick load

15 Hip Extensions

10 R Teapots, pick load

10 Landmine Rotations, pick load

Bird Dog, L 20 secs/R 20 secs

WORKOUT OF THE DAY