Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5ea Kneeling Shoulder Taps

–5ea Thoracic Rotation

–10 PVC Pass Thru

–10 PVC Good Morning

–15 PVC Snatch Press

General Barbell Warm Up 1x:

–10 Snatch Deadlift

–5-10 Muscle Snatch

–5-10 Snatch Press or Push Press

Workout Prime/ Movement Prep 1x:

–10 Babrell Power Snatch

–3-5 Power Snatch @ workout weght

–3 Bar Facing Burpees

Metcon

Metcon (Time)

For time

15-12-9-6-3

Power Snatches 115/75

Bar facing burpees

Cool Down

Metcon (No Measure)

5 rounds for quality of:

Farmer Carry, pick load, 100 ft

15 GHD Sit-ups

WORKOUT OF THE DAY