Timberwolf Fitness Roseville – WOD

Metcon (Time)

45min Time Cap:

Teams of 2:

2000m Row

100 Ping Pong Wall Balls 20/14

75 Box Jump Overs 24/20

1000m Row

50 Front Rack Lunges

25 Synchro Bar Over Burpees (these can be lateral)

Rx+: 135/95

Rx: 115/75

Scale: 95/65; Step Overs

Time Domain: 30-40min

Stimulus: Long aerobic partner chipper

Notes:

Plan rotations early; keep sets small and repeatable

Rows should feel controlled, not rushed

Smooth transitions + teamwork matter more than speed

Finish strong together on the lunges and synchro burpees