Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–1min Bike, Row or Ski Erg

–5 Inchworm + Push Up

–10 PVC Pass Thru

–10 PVC Press

–10 PVC Good Morning

–5 Plate Overhead Lunge, Lunge, Squat

//Use a light plate, 15-25#)

General Snatch Warm Up 1x:

–10 Snatch Deadlift

–10 Muscle Snatch

–10 Snatch Press

–10 Overhead Squat

Metcon

Metcon (AMRAP – Rounds)

Every 3 mins for 12 mins do:

5 Hang Power Snatches, pick load

10 No Push-up Burpees

15 Wall Balls, 14/10 lbs, 12/10 ft

snatches 40-50% of 1rm

Metcon (No Measure)

3 rounds for quality of:

Side Plank, L 20 secs/R 20 secs

10 Prone Snow Angels

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

15 Band Face Pulls

WORKOUT OF THE DAY