Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds For Quality:
–10 Sumo Inchworm
–8 Muscle Clean
–8 Front Squat
–6 Push Press
–6 RDL
–20 Hollow Rocks
Specific Barbell Warm Up 1x:
–6-8 Clean & Jerk w/ an empty barbell
Metcon
Metcon (AMRAP – Reps)
20min AMRAP of
1 deadlift 185/115
1 clean 185/115
1 front squat 185/115
1 jerk 185/115
Cool Down
Metcon (No Measure)
2xs:
–10ea Thoracic Rotation w/ a :01sec pause with each rep
–1min Underhand PVC Stretch