Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 10minutes:
–:45sec Bike or Row
–5ea Kneeling Shoulder Taps
–6 Ring Row
–6 Hand Release Push Ups
–6 Wall Squats
–6 Romanian Deadlift
–6 Hang Muscle Clean
–6 Strict Press
Movement Prep/ Workout Prime 1x:
–1 Round “”Cindy””
–6 Deadlift @ workout weight
–5 Hang Power Clean @ workout weight
–4 Push Jerk @ workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
2 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
–then–
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs