Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–5ea Spiderman Lunge + Rotate
–:20sec Dead Hang
–8 Kip Swing
–8 Wall Squats
–8 Alternating Single Leg Box Step Up
Metcon
Metcon (Time)
For time:
Row, 100 m
10 Clean & Jerks, 135/95 lbs
Row, 200 m
9 Clean & Jerks, 145/100 lbs
Row, 300 m
8 Clean & Jerks, 155/105 lbs
Row, 400 m
7 Clean & Jerks, 165/110 lbs
Row, 500 m
6 Clean & Jerks, 175/115 lbs
Row, 600 m
5 Clean & Jerks, 185/125 lbs
Row, 700 m
4 Clean & Jerks, 195/135 lbs
Row, 800 m
3 Clean & Jerks, 205/145 lbs
Row, 900 m
2 Clean & Jerks, 215/150 lbs
Row, 1000 m
1 Clean & Jerk, 225/155 lbs
30 min CAP