Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY