Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Run 400 Meter or Row 500 Meter
2 Rounds:
–5-10 Bootstrappers
–10 Romanian Deadlift
–5 Muscle Clean to Press
–5 Medball Squats
–5 Medball Push Press
–10 Plank Ups
General Barbell Warm Up 1x:
–5 Hang Power Clean
–5 Push Jerk
–3 Clean & Jerk
Workout Prime/ Movement Prep 1x:
–3 Clean & Jerk @ workout weight
–6 Wall Balls
Metcon
Metcon (Time)
Partner WOD
For Time
100 Clean and Jerks 135/95
Partner 1 starts on C&J while Partner 2 does consecutive wall ball shots. Cannot perform C&J until 1 wall ball is thrown; when break in WBs switch.
Cool Down
Metcon (No Measure)
1x:
–1-2min Childs Pose
–1min per side Thread the Kneedle