Wolfe Tribe Fitness – WOD

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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)

WORKOUT OF THE DAY