Wolfe Tribe Fitness – WOD
Warm-up
Metcon
Warm-up (No Measure)
Tabata Jump Rope 8xs:
–:20sec of Work
–:10sec of Rest
//Jump Rope is any variation.//
2 Rounds:
–10 Ragdoll
–10 Cat Cow
–10 Dumbbell Deadlifts
–10ea Single Leg Balance + T-Hold
Workout Prime 1x:
–200 Meter Run
–3 Dumbbell Burpee @ workout weight
Tumilson (Time)
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
Cool Down
Metcon (No Measure)
1x:
–2min Foam Roll T-Spine
–1min per side Samson Lunge