Wolfe Tribe Fitness – WOD
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