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:

–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

WORKOUT OF THE DAY