Wolfe Tribe Fitness – WOD
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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