Timberwolf Fitness Roseville – WOD

Metcon (Time)

For time w/a partner:

Buy in

100/80 cal echo

into

5 rds:

200m run together

10 synchro goblet squats (each holds 1 DB)

10 burpee dumbbell box step over & back (2 DBs)(20”)

into

cash out

100/80 cal row

Time cap: 34

Rx = 50s/35s

Scale = 35s/25s

1 rep = burpee with the dumbbells, step over the box then step back over

Solo:

50/40 cal

-Rest 2 min

Into

5 rds

200m run

10 goblet squats

5 DB burpee box step over & back

-rest 1 between rds

Into

50/40 cals