Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds For Quality:

–10 Bomber

–20 Band Pull Aparts

–10 Scap Push Ups

–10 Snatch Deadlift

–10 Snatch Push Press

Metcon

Metcon (Time)

For Time

15 – 12 – 9

Power Snatches 115/75

(Run 100m at the end of each set)

—-Rest 3 mins—-

9 – 12 – 15

Power Snatches 115/75

(Run 100m at the end of each set)

Metcon (No Measure)

3 rounds for quality of:

8 L/8 R Tempo Dumbbell Strict Press, pick load

10 Tempo Bent Over Flies, pick load

tempo – 3 sec up and down

WORKOUT OF THE DAY