Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–Run 400 Meters

–Row 500 Meters

–Ski Erg 500 Meters

Dynamic Warm Up 1x:

–5ea High Knee Tuck + Lunge & Rotate

–10ea Walking Quad Stretch

–5ea Reverse Lunge + Opposite Heel Touch

–10 Inchworm + Push Up

Generall Barbell Warm Up 1x:

–10 Deadlift

–10 Hang Muscle Clean

–10 Strict Press

Take 8 minutes to build to your working weight for the day.

Metcon

Metcon (Time)

5 Rds for Time

– Partner 1: 500m row

– Partner 2: 6 DL + 3 Hang Squat Cleans + 1 Jerk: 185/125lbs

Then switch

WORKOUT OF THE DAY