Wolfe Tribe Fitness – WOD

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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)

WORKOUT OF THE DAY