Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY