Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 12min:

–:45sec Bike or Row

–5ea Sky Reach

–6 Kip Swing

–4 Kipping Pull Ups

–6 Muscle Snatch

–6 Snatch Balance

–6 Overhead Squat

Specific Snatch Warm Up 1x:

–3-5 Snatch Low Pull

–3-5 Snatch High Pull

–3-5 Power Snatch

–3-5 Squat Snatch

–3-5 Overhead Squats

Weightlifting

Snatch (3-3-3-3-3)

Accessory Work

Metcon (No Measure)

For time:

21 GHD Sit-ups

Double Kettlebell Front Rack Carry, 70/53 lbs, 100 ft

18 GHD Sit-ups

Double Kettlebell Front Rack Carry, 70/53 lbs, 100 ft

15 GHD Sit-ups

Double Kettlebell Front Rack Carry, 70/53 lbs, 100 ft

12 GHD Sit-ups

Double Kettlebell Front Rack Carry, 70/53 lbs, 100 ft

WORKOUT OF THE DAY