Announcements
BRING A FRIEND WEEK ~ NOV 1st-7th
CORNHOLE TOURNAMENT ~ NOV 7th ~ Check email for sign up link and details.
Timberwolf Fitness Roseville – WOD
Back Squat ( Every 2 min for 14
1 Back Squat
Start around 60% of 1RM and build to a technically sound heavy single, finishing near RPE 8–9)
Metcon (AMRAP – Reps)
2 sets for max reps
Min 1 & 2: 400m Run + Max Reps Double Unders
Min 3: Max Reps Dual DB S2OH
Min 4: Max Reps Pull Ups
Min 5: Max Reps Dual DB Hang Squat Cleans
-rest 5 min between sets
Rx = 400m run, 35s/25s
Scale = 300m run, single unders, 25s/15s, jumping pull ups
Notes: The goal is running hard and fighting for every rep of Double Unders. The Run should take no longer than 1:45. The DBs should feel very light today, and the goal should be to hold onto them for as long as possible.