Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–5 Inchworm + Push Up
–5ea Spiderman
–10 Muscle Clean
–10 Front Squat
–10 Alternating Front Rack Lunges
Burgener Clean Warm Up 1-2xs:
–3 Down & Up
–3 Down & High Pull
–3 Down & Muscle Clean
–3 Drop 2″
–3 Drop below parallel
–3 Hang Clean (power or squat)
Workout Prime/ Movement Prep 1x:
–3 Power Clean @ workout weight
–6 Push Ups
–9 Air Squats
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles