Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row, Ski Erg or Run 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V-Sit

–10ea Internal Hip

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Hang Muscle Clean

–10 Front Squat

–10 Strict Press

Weightlifting

Hang Squat Clean & Jerk (2 – 2 – 2 – 2)

Metcon (Time)

For Time

30 Squat Clean and Jerk 155/105

WORKOUT OF THE DAY