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

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

WORKOUT OF THE DAY