Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 3xs:

–:45sec ON

–:15sec OFF

2 Rounds:

–10 Sumo Inchworm

–10ea Kneeling Shoulder Taps

–8 Muscle Clean to Press

–6 Kip Swing

–3 Kip Swing + 2-3 Kipping Knee Raise

Movement Prep/ Workout Prime 1x:

–3 Clean & Jerk @ a light weight

–2 Clean & Jerk @ a moderate weight

–3 Kip Swing + 1-2 Toes to Bar

–2 Clean & Jerk @ a moderate to heavy weight

–2 Clean & Jerk @ workout weight

–3 Toes to Bar or Variation

Metcon

Metcon (Time)

For time:

50 Clean & Jerks, 185/125 lbs

75 Toes-to-bars

Complete in any order you like to accomplish the work. Split it up how you want

Goal: Sub 20 min

Cool Down

Metcon (No Measure)

1x:

–1-2min per side Banded Lat Stretch

–2min Childs Pose

WORKOUT OF THE DAY