Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row, or Ski Erg 5xs:

–:50sec Easy

–:10sec Hard

2 Rounds:

–5-10 Bootstrappers

–8ea Single Leg Deadlift

–8 Hang Muscle Clean

–8 Strict Press

–5 Box Jump (step down)

Metcon

Metcon (Time)

For time:

20 Clean & Jerks, 95/65 lbs

30 Box Jump Overs, 20/16 in

10 Clean & Jerks, 95/65 lbs

15 Box Jump Overs, 20/16 in

Box Jump Overs or Box Step Overs

Goal: sub 15 mins

WORKOUT OF THE DAY