Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
–60 Jump Rope
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V-Sit
–10 Barbell Deadlift
–5 Muscle Clean to Press
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Front Squat
–10 Good Morning
Movement Prep/Workout Prime 1x:
–5 Clean & Jerk
–3 Burpees
–3 Box Jump (step down)
–20 Double Unders
–3 Clean & Jerk @ workout weight
–3 Burpee Box Jump
–20 Double Unders
Metcon
Metcon (Time)
6 Rounds for Time
– 9 clean & jerks 115/75lbs
– 9 burpee box jumps 24/20
– 45 double unders
Cool Down
Metcon (No Measure)
1x:
–1-2min per side Smash Calves
–10-15 Cat Cow (slow)