Timberwolf Fitness Roseville – WOD

Metcon (5 Rounds for time)

5 Sets:

500/450 m row

10 Deadlifts

-Rest 1:30 after each set-

Rx+: 275/185

Rx: 225/155

Scale: 155/105

Time cap: 23 min
– Hold a strong but repeatable row pace across all five sets.

– Deadlifts in the metcon should be fast but technically clean.

– On the strength work, brace hard and make every pull-up strict and controlled.

Deadlift (Strength:
5×3 Deadlifts (build to a challenging set across 5 sets)
*after each set perform 5 Strict Pull Ups*)