Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
–5-20 repetitions of each exercise depending on the exercise
General Barbell Warm Up 1x:
–5-10 Snatch Deadlift
–5-10 Muscle Snatch
–5-10 Snatch Push Press
–5-10 Overhead Squat
Specific Snatch Barbell Warm Up 1x:
–5 High Hang Power Snatch
–5 Hang Power Snatch
Workout Prime/ Movement Prep 2-3xs:
–200 Meter Row @ workout pace
**Rest :30seconds between efforts
Weightlifting
Power Snatch (2-1-1-1-1)
Metcon
3x750m Row (3 Rounds for time)
Cool Down
Metcon (No Measure)
1x:
–1-2min per side Kneeling Glute Stretch
–15 Cat Cow (slow)