Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–10 PVC Pass Thru

–10 PVC Ragdoll

–10 PVC Good Morning

–6-8ea Dumbbell Strict Press

–30 Lateral Hops

–10 Box Step Up

–3-5 Box Jump (step down)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of

– 5 Hang Power Snatch 115/75

– 10 box jump overs 24/20

– 15 deadlift 115/75

Metcon (No Measure)

5 rounds for quality of:

Sled Drag, 90/70 lbs, 200 m

Sandbag Bear Hug Carry, 100/70 lbs, 100 m

WORKOUT OF THE DAY