Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–5ea Spiderman Lunge + Rotation

–6ea Single Leg Kettlebell Deadlift

–6ea Single Arm Kettlebell Clean

–:20sec per side Side Plank Hold

–:30sec Forearm Plank

–5 Box Jump (step down)

Metcon

Metcon (Time)

5 rounds for time of:

20 Box Jumps, 24/20 in

10 Hang Power Cleans, 155/105 lbs

Goal: Sub 12 mins

Metcon (No Measure)

For quality:

Sled Push/Pull, pick load, 800 m

(in gym down/back = 20m

WORKOUT OF THE DAY