Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 2-3xs:
–:20sec Easy
–:20sec Moderate
–:20sec Hard
2 Rounds:
–10 PVC Pass Thru
–10 PVC Good Morning
–15 Band Pull Aparts
–20 Straight Arm Banded Pull Down
–10 Muscle Snatch
–5 Snatch Press
Barbell Warm Up 1x:
–10 Snatch Deadlift
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
Movement Prep 1x:
–6 Power Snatch @ workout weight
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 Band Face Pulls
10 Scap Pull-ups
40 Tiger Walks
10 Forearm Plank Seesaws
Shoulder Maintenance
Optional 2 min recovery bike or row between round