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