Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–5ea Spiderman Lunge + Rotate
–10 Alternating Front Rack Lunge
–10 Reverse Grip Press
–10 Scap Pull Ups
–3-5 Strict Pull Ups
–10 Kip Swing
General Clean Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5 High Hang Power Clean
–5 Hang Power Clean
Workout Prime 1x:
–2 Push Jerk
–3 Front Squat
–4 Pull Ups
Metcon
Metcon (Time)
5 Rds for Time
–4 push jerks 205/145
–6 front squats 205/145
–18 pull ups
Rest 1:30
Cool Down
Metcon (No Measure)
Complete as many rounds as possible in 8 mins of:
8 Strict Toes-to-bars
10 L/10 R Paloff Press
15 Hip Extensions