Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY