Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins Jump Rope

Then

2x

10 Kip Swings

5 Scap Pull Ups

3 Wall Walks

10 Calories Row

Team WOD (Time)

Teams of 3

Rx

180/Double Under

120/90 calorie row

60 HSPU

30 bar muscle ups
12 min time cap

Team WOD – Scaled (Time)

Teams of 3

Scaled

For Time

270 Single Unders

120/90 calorie row

60 HRPU

30 pull ups
12 min time cap

Part B (AMRAP – Reps)

4 mins AMRAP

GHD sit ups (must switch after 20 reps)

scaled

Ab mat sit ups

WORKOUT OF THE DAY