Timberwolf Fitness Roseville – WOD

Metcon (Time)

For Time

400m Row

30 Alternating DB Snatch

15 Strict Handstand Push Ups

300m row

20 alternating dumbbell snatc

10 strict handstand push ups

200m row

10 alternating dumbbell snatch

5 strict handstand push ups
12min Cap

Scaled: 30/20 dumbbell, Pike or Regular pushups

RX 50/35 dumbbell

women will row the same distance as men for this one

Back Squat (Rest 5:00 then every 2:30 for 12:30
5 Reps – Build over sets)