Timberwolf Fitness Roseville – WOD

Metcon (Time)

40-30-20-10

Cal Row

20-15-10-5

DB Step-Ups 20″ 50/35 (1 DB)

–3min Rest–

10-20-30-40

Cal Row

Ab Mat Sit-Ups

(Ladies Cals: 35/25/15/8)

Rx: 50/35

Scale: 30/20

Time Domain: 20-25min

Stimulus: Aerobic Capacity;

Trunk Endurance

Notes:

– Stay aerobic throughout

– Use the row to recover

– Focus on steady movement