Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

8 min AMRAP

– 200 meter row or 200 run

– 5ea Spider-Man lunge + rotation

– 20sec dead hang

– 10 scap pull ups

– 10 front squats

– 5 drop squats

take 5 – 8 minutes to build to heavy squat clean weight.

Metcon (Time)

For Time:

– 30 pull-ups

– 15 squat cleans 135/95lbs

– 20 chest to bar

– 10 squat cleans 185/125lbs

– 10 bar muscle ups

– 5 squat cleans 225/155lbs

WORKOUT OF THE DAY