Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
–3-5min @ easy pace
2 Rounds:
–10 Sumo Inchworm
–5 Bomber
–10ea Single Leg Deadlift
–10 Muscle Clean
–:45sec Alternating Deadbug
Specific Barbell Warm Up 1x:
–3-5 High Hang Power Clean
–3-5 Hang Power Clean
–3-5 Tempo Clean
–3-5 Push Jerk
–3-5 Split Jerk
Metcon
Metcon (Time)
7 rounds for time of:
3 Power Cleans, 225/155 lbs
15/13 Ski Erg Calories
Goal: Sub 15 min
Ski Erg sub: 200m Run or: 20/15 Cal Row or: 12/10 Cal Bike