Timberwolf Fitness Roseville – WOD
Back Squat (Build to heavy 3 rep
Then 1 drop set (1×3) @ 80% of heavy.
18 min clock)
Metcon (Time ↓ Shorter is Better)
For time:
800m run
40 thrusters (45/35 – don’t drop an empty barbell)
6 rope climbs
Rx+ = legless rope climbs
Rx = above
Scale: lighter DB trusters, less rope climbs or 6 rope laydowns, or 30 ring rows or 24 assisted pull ups
Time cap: 14 min
Time: 7-12
Notes: Push the run, but not so much that you can’t hit big sets on the thrusters. The weight on the thursters feel light. Ideally they will be completed in 1-3 sets. If you know the RC will take a bit, push the first two movements.