Wolfe Tribe Fitness – WOD
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
Movement Prep 1x:
–5 Overhead Squat @ a light weight
–5 Hang Power Snatch @ a light weight
–3 Squat Snatch @ a light weight
–3 Chest to Bar Pull Ups
–3 Overhead Squat @ workout weight
–3 Hang Power Snatch @ workout weight
–3 Squat Snatch @ a light weight
–1 Rope Climb or 3 Strict Pull Ups
Metcon
Metcon (Time)
For time:
3 Rounds
10 Overhead Squats 135/95
15 Chest to bar pullups
20/17 Calorie Row
Rest 1:30
3 Rounds
8 hang power snatches 135/95
3 Rope climbs
20/17 calorie row
Rest 1:30
6 squat snatches 135/95
6 bar muscle ups
20/17 calorie row