Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9-minutes: (3 rounds)
Minute 1: :45sec Bike/ Row
Minute 2: 5 Romanian Deadlift + 5 Muscle Clean + 3 Burpee Broad Jump
Minute 3: 8 Medball Squats + 6 Push Ups + 6 Plank Ups
General Barbell Warm Up 1x:
–10 Front Squat
–5 Hang Power Clean
–5 Push Press
–3 Clean
–3 Push Jerk
Metcon
Metcon (No Measure)
Every 1 min for 12 mins, alternating between:
10 Power Cleans, 155/105 lbs
25 Wall Balls, 20/14 lbs
Rest 1 min
Metcon (No Measure)
2xs:
–8 Cat Cow
–8ea Internal Hip Rotation