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