Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY