Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY