Wolfe Tribe Fitness – WOD
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