Timberwolf Fitness Roseville – WOD
With a Partner (Time)
3 Rounds:
15 synchro burpees
15 toes to bar for partner 1 while
50 double unders partner 2 (then switch movements – doing them at the same time)
20 dumbbell front rack lunge partner 1 while
12 front squats from the ground partner 2
(then switch movements – doing them at the same time)
50/40 calorie echo bike together
15 synchro burpees
Rest 2:00 between rounds
Solo: go through the workout fully doing all the movements in order – half of the calories
RX: 50/35 lb dumbbells, 175/115 front squats
Scaled: 35/20 lb dumbbells, 135/95 front squats , knee raises, row calories, single unders
RX+: 70/50 lb dumbbells, 225/155 front squats, synchro bar facing burpees
**front squats are supposed to be heavy and not all unbroken