Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3-5xs:

–:50sec Easy

–:10sec Hard

2 Rounds:

–5 Inchworm + Push Up

–5 Bomber

–5 Hop Up

–8 Z-Press

–8 Dumbbell Squat

–8ea Crossbody Dumbbell Clean

Take 5minutes to build to your Power Clean weight for the day.

Metcon

Partner Holleyman Strict Press (Time)

30 Rounds

–5 wallballs

–3 Strict DB Press 50/35

–1 Clean 225/155

– each partner completes a round–

Cool Down

Metcon (No Measure)

3 rounds for quality of:

8 L/8 R Side Plank Reach Throughs

20 Band Face Pulls

8 L/8 R Plate Wraps, pick load

20 Band Face Pulls

WORKOUT OF THE DAY