Wolfe Tribe Fitness – WOD
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