Timberwolf Fitness Roseville – WOD
Metcon (Time)
21-15-9
Pullups
Pushups
Overhead Squats
12 min Cap
S Ring Rows, pushups on knees, 65/45
RX 95/65
RX+ 135/95
Snatch (Squat Snatch
Every 2:00 for 12:00
3 Reps
Drop and Reset (all 3 within :30))
-Build across the 6 sets as you see fit. Give yourself the last 2 sets for the opportunity at a 3RM for the day
This does not have to be touch and go, but do not let the bar sit on the ground for more than 10 seconds between lifts.
if you are new stay with bar or light weight and work on *making contact
*catching the bar with locked out arms behind head
*stomping the ground the same time you catch
*drive with the legs – DO NOT pull with your upper body or lead with a “big chest”