Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

5 mins Row

-40 sec easy

– 20 sec sprint

3 Rounds of

– 10 PVC Pass Throughs

– 10 PVC Good Mornings

– 10 MTN Climbers

– 10 Scap Push Ups

Workout Prep

– 1 Min Row

– 5 Power Snatches

– 5 Alt. Single DB Hang CLean and Jerk

– 5 No Push Burpees

Metcon

Metcon (4 Rounds for reps)

3 minutes of calorie row

Rest 1 minute

3 minutes of Power Snatches 115/65

Rest 1 minute

3 minutes of Alt. Single Arm DB Hang Clean and Jerk

Rest 1 minute

3 minutes of no push burpees

Cool Down

Metcon (No Measure)

4 rounds for quality of:

Double Kettlebell Overhead Carry, pick load, 50 ft

20 Band Pull Aparts

10 Scap Pull-ups

WORKOUT OF THE DAY