WOD – Thu, Apr 16

Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Reps)

Murph Prep:

Thursday

10 min EMOM

1: 15/12 echo

2: 5 Strict pull ups

Rest 2

10 min EMOM

1: 15/12 cal row

2: 15 air squats

Rest 2

10 min EMOM

1: 100m run or 8 shuttle runs

2: 15 push ups

Rx++ = vested

Rx+ = Pick one 10 min EMOM set to do with a vest

Rx = above

Scale = 12/10 cals, banded pull ups, knee push ups or hands elevated push ups.
Stimulus: aerobic + active recovery

Notes: the cardio minute will be tough and put you to about the 50-55 second mark. If you’re wanting a try active recovery day, scale the calories/distance. The 2nd minute should be competed by in 10-30 sec depending on the movement. Score is total reps!