Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5 Inchworm + Push Up

–8 Snatch Deadlift

–8 Muscle Snatch

–8 Overhead Squat

–8 Snatch Push Press

–8 Kip Swing

–4 Kipping Pull Ups

–1-2 Bar Muscle Ups

Metcon

Metcon (5 Rounds for reps)

As many reps as possible in 15 mins of:

From 0:00-5:00:

Bar Facing Burpee

From 5:00-9:00:

1 Squat Clean, pick load

From 9:00-12:00:

Assault Bike/row/ski Calorie

From 12:00-14:00:

Bar Muscle-up or Strick Pull Ups

From 14:00-15:00:

Deadlift, pick load

Squat Clean- find your 1RM in 4 mins

Deadlift- at 1RM Squat Clean

Goal: Just get it done

Cool Down

Metcon (No Measure)

2xs:

–8 Cat Cow

–8ea Lying Thoracic Rotation w/ a:01sec pause

WORKOUT OF THE DAY