Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY