Timberwolf Fitness Roseville – WOD
Paused Front Squat (Build to heavy 3RM
15 min clock)
Metcon (Time)
Metcon:
2-2-2-3 Intervals (1min Rest)
5/4 RMU
10 Front Squats 185/125
Max Box Jump Overs 24/20
*Continue until 75 Box Overs or cap*
Rx+: RMU; 185/125
Rx: low RMU/BMU/8 C2B; 155/105
Scale: Jump BMU; 115/75; Step Overs
Flow: 2 min on:1 min off – 2 on: 1 off – 2 on:1 off – 3 min on. If class is big and bar/ring space has run out, have a second heat start 1 min in.
Goal: Complete 15-25 Box Overs per Interval (have around 40 sec for box overs)
Stimulus: High skill + leg fatigue under pressure
Notes: Stay composed early. RMU should be unbroken across all sets (pick a number you can maintain). Pick a pulling movement that you can get thru relatively quickly. Front squats unbroken. Push pace on box overs late.