Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY