Wolfe Tribe Fitness – WOD
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