Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
400m Run
2 Rounds
– 60 Jump Rooe
– 30 sec dynamic calf stretch
– 5 inch worm with push ups
– 8ea crossbody db cleans
– 8ea single DB deadlift
Metcon
Metcon (Time)
For Time
400m Med ball run 20/14
— then —
12 – 9 – 6 – 3 – 6 – 9 – 12
Power Cleans 155/105
36 – 27 – 18 – 9 – 18 – 27- 36
Double Unders
— then —
400m med ball Run
Partner WOD
Both partners run together woth 1 ball, switching as needed. During couplet 1 does DU and other does cleans; switch when both completed the reps.
Then both run again together