Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

2 Rounds:

–5-10 Bootstrappers

–10 Straight Leg Sit Up

–10 Hang Muscle Clean

–:20sec per side Side Plank Hold

Specific Barbell Warm Up 1x:

–5 High Hang Power Clean

–5 Hang Power Clean

Movement Prep/ Workout Prime 1x:

–30 Double Unders

–6 Sit-Ups

–3 Hang Power Clean @ workout weight

Metcon

Metcon (Time)

For Time

-50 Double Unders

-50 sit ups

-10 hang power cleans 135/95

-40 Double Unders

-40 sit upsa

-10 hang power cleans 135/85

-30 double unders

-30 sit ups

-10 hang power cleans 135/95

-20 double unders

-20 situps

-10 hang power cleans 135/95

-10 double unders

-10 situps

-10 hang power cleans 135/95

WORKOUT OF THE DAY