Timberwolf Fitness Roseville – WOD
Metcon (Checkmark)
Block A:
Strength — Every 2:00 for 10:00
3 Front Squats @ RPE 8 (75-80%)
Block B:
20 minute clock (goal is 5 sets):
5 DB Bench Presses (8 RPE)
3–7 Strict Pull Ups
10 Single Leg Squats to Bench — 5 per leg
5 Strict hanging knee raises
20 second Machine Sprint
Notes: Select challenging DBs and a pull up option you can repeat for all five sets. Control the single leg descent and stand without bouncing. Keep trunk work strict, with no swing.
Use the sprint to produce strong output, then recover before the next set.