Timberwolf Fitness Roseville – WOD

Metcon (Time)

3 Rounds

24/18 Cal Echo

72 Double Unders/Singles

8 Hang dumbbell squat snatch

Rest 1:30
15min Cap

Scaled Row Cals, 35/20lb dumbbell

RX 50/35 dumbbell

RX+ 70/50lb dumbbell

*hang squat dumbbell snatch are very difficult so modify as needed. If it is too difficult to squat, make them a power snatch. Take extra time working mobility before you give these a go.

Metcon (No Measure)

3 Rounds not for time

10 Pendlay Rows

15 Banded Lat Pull Downs w/PVC