Timberwolf Fitness Roseville – WOD

Hang Squat Clean + Squat Clean

Build to a heavy

Drop bar and reset between the 2 cleans.

Metcon (Time)

For time:

50ft dumbbell lunge (50s/35s)

25 HSPU

50ft lunge

15 SHSPU

50ft lunge

5 wall walks

50ft lunge

Time cap: 13 min

Rx+ = add 2 WFHSPU to each wall walk rep

RX = above

Scale = 35s/25s for lunges, dumbbell push press, dumbbell strict press (can decrease weight in DB), modified wall walk or 30 plank shoulder taps.
Time domain: 7-13 min

Notes: Take smart breaks in the set of 25 so that you aren’t too fatigued for the set of 15 and 5. Push the lunges.