Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Ski Erg, Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10 Roll Over V-Sit
–5ea Spiderman Lunge + Rotation
–1-2 Wall Walks w/ a:03sec pause at the top of each rep
Specific Clean Warm Up 1-2xs:
–3 High Hang Power Clean
–3 High Hang Squat Clean
–3 Hang Power Clean
–3 Hang Squat Clean
–3 Push Jerk
–3 Split Jerk w/ a pause in the catch
Weightlifting
3 Position Clean + Jerk
Complete the jerk only after the rep from the floor
Metcon
Metcon (Time)
4 RFT:
– 5 Man Makers 50/35
– 100m farmer carries