Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Reps)

13min AMRAP:

15/12 Row

10 Burpees

8 Pull Ups

-rest 2 min

10min AMRAP:

8 DB Bench (2 DBS)

16 goblet lunges (1 DB)

8/8 SA dumbbell rows (1 DB)

-rest 2 min

3min:

Max Cal of choice

Rx+ = vested for 1st AMRAP, 50/35

Rx = 50/35

Scale = 35/25
Stimulus: aerobic + muscular endurance.

Notes: push the first AMRAP. Focus on movement quality on the second AMRAP. Quality over speed. Send the last 3 min.