Timberwolf Fitness Roseville – WOD
Metcon (Time)
4 RFT w/partner
50/40 cals of choice
30 burpee box overs
30 hang dumbbell snatch
20 synchro air squats (someone must hold the dumbbell – can switch off throughout the 20 reps)
10 BMU or 20 C2B or 30 T2B
Solo option:
4 RFT:
20 cals
15 burpee box overs
15 hang DB snatch
20 squats (2 rds air squats, 2 rds w/DB)
5 BMU or 10 C2B or 15 T2B
– rest 90 sec between rds
Time cap: 34 min
Rx+ = 70/50
Rx = 50/35
Scale = 35/25, burpee box step overs, pick a pulling variation (jumping pull ups, banded pull ups, ring rows etc), v-ups or abmat sit ups if you choose a T2B variation
Notes: everything is divided except the squats. For the gymnastics, you choose which gymnastics skill you & your partner would like to do – you can change it up each round if you’d like.