Timberwolf Fitness Roseville – WOD

Metcon (Time)

5 rounds for time

12 Box Jump Overs (step down)

6 Bar Muscle Ups

Cap: 10 min

Rx+ : 30/24 inch box; 6 BMU

Rx : 24/20 inch box; 4/3 BMU or 6 Burpee C2B

Scale — 20 inch or lower box; Burpee Pull Ups or Ring Rows
Notes: This is a good day to work on pulling gymnastics. The box should move quickly and then pick a gymnastics set that allows you to finish each rd in no more than 2 min.

Split Jerk (2 Split Jerk)

15 min clock

Start very light and build gradually to a challenging, technically sound double. Only the last 2–3 sets should approach your heaviest load of the day.