Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9 minutes: (3 Rounds)
Minute 1: :45sec Row, Bike or Ski Erg
Minute 2: 8 Bootstrapper + 5ea Thoracic Rotation
Minute 3: 5-8 Hang Muscle Clean + 5-8 Front Squat + 5-8 Strict Press
Specific Barbell Warm Up 1x:
–5 High Hang Squat Clean
–5 Hang Squat Clean
–5 Push Jerk
Metcon
Metcon (Time)
3 Rounds for time
– 12/10 Calorie Row
– 5 Hang Squat Clean 185/125
– 5 Push Jerks 185/125
—– rest 2 mi utes —–
3 Rds
– 12/10 Cal Row
– 4 Hang Squat Cleans 205/145
– 4 Push Jerks 205/145
—— rest 2 minutes —-
3 Rds
– 12/10 cal row
– 3 Hang Squay Cleans 225/155
– 3 Push Jerks 225/155