Timberwolf Fitness Roseville – WOD

Back Squat

Build to a 4RM

-then one drop set-

Max Reps @ 80% of Above

Metcon (Time ↓ Shorter is Better)

Metcon:

100 DUs

15 Front Squats 185/135

15 Bar MU

100 DUs

10 Front Squats 205/145

10 Bar MU

100 DUs

5 Front Squats 225/155

5 Bar MU

Rx+: Above

Rx: 135/95; 155/105; 185/125

Scale: 95/65; 115/75; 135/85
Time: 12-18 min

Notes: Today should be hard. Challenge yourself on the Front Squat weights, but choose loads you are confident you can complete. The 15 may need to be done in 2 sets, and the 10 might as well. Each weight should feel heavy under fatigue, but not like a weight you are worried about failing. Scale Muscle Ups so gymnastics can be completed in 2-3 sets each round and does not bog down the intensity too much.