Timberwolf Fitness Roseville – WOD

Deadlift (Weightlifting Variable Reps & Sets)

Go based off of feel – build to a heavy 3, keep the weight moderate if you are feeling beat up.

Metcon (Time)

For time:

10-20-30-40-50

Air squats

1-1-1-1-1

Rope climbs

into…

10-20-30-40-50

DUs

3-6-9-12-15

T2B

Cap: 18 min
Rx+ = 1-2-3-2-1 rope climbs/6-9-12-15-18 T2B

Rx = above

Scale = 3 banded strict pull ups, Hanging knee raises