Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–10 Sumo Inchworm
–10 Sumo Kettlebell Deadlift
–8ea Single Arm Kettlebell Swing
–4 No Push Up Burpee
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Muscle Clean
–10 Front Squat
–10 Strict Press
Barbell Specific Warm Up 1x:
–5 High Hang Power Clean
–5 Hang Power Clean
–5 Push Jerk
–5 Split Jerk w/ a :02 pause in the catch
Weightlifting
Clean (3-1-1-1-1)
Metcon
Metcon (Time)
5 Rounds of
-15 KB Swings 70/55
-15 Burpees
Sub 10mins