Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY