Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY