Timberwolf Fitness Roseville – WOD

Metcon (Calories)

AMRAP 5

6-9-12

Thrusters

Toes to Bar

Max Cal Echo in remaining time

Rest 2:00

AMRAP 5

6-9-12

Power Snatch

Double Unders x3

Max Cal Echo in remaining time
S 65/45, Hanging leg raise, Row Cals, Singles

RX 95/65

*score is total cals from both AMRAPS

Metcon (Weight)

Rest 8:00 then 10:00 to build to top set of Squat Complex

3 Front Squats + 5 Back Squats
perform 3 front squats, rack weight and then switch to back squats with same weight