Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

Movement Prep/ Workout Prime 1x:

–30 Double Unders

–3-5 Handstand Push Up

–3 Burpees

–3 Box Jump

–5 Barbell Clean & Jerk

–6 Kettlebell Swing

–6 Lunges

–3-5 Pull Ups

–3 Clean & Jerk @ a light load

–6 Medball Clean

–3-5 Toes to Bar

–3 Clean & Jerk @ workout weight

Metcon

Metcon (Time)

For Time:

215 double unders

Then

21 HSPU

5 clean and jerks 135/95

21 burpees

5 c&j

21 box jumps 24/20

5 c&j

21 KB swing 53/35

5 c&j

21 lunges

5 c&j

21 pull ups

5 c&j

21 toes to bar

5 c&j

——

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