Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Tabata Jump Rope 8xs:
–:20sec Jump Rope (any variation)
–:10sec Rest
2 Rounds:
–5 Rag Doll
–8ea Single Leg Dumbbell Deadlift
–:20sec Dead Hang
–6 Kip Swing
–3 Kipping Knee to Elbow
Workout Prime 1x:
–5 Deadlift @ a light load
–2 Lay to Stand Rope Climb
–4 Deadlift @ a moderate load
–2 Jump & Lock on Rope
–3 Deadlift @ workout weight
–1 Rope Climb or Variation
Metcon
Metcon (Time)
5 rounds for time of:
60 Double Unders
20/17 Calorie Row
10 Deadlifts, 225/155 lbs
1 Legless Rope Climb
Goal: sub 13 mins