WOD – Thu, Jan 1

Timberwolf Fitness Roseville – WOD

Metcon (Checkmark)

On a 36:00 Clock:

From 0:00-12:00

50 Push Ups

Then find a 5RM Back Squat

From 12:00-24:00

50 Strict Pull Ups

Then find a 3RM Back Squat

From 24:00-36:00

50 Dips (any variation)

Then find a 1RM Back Squat
-You’re not finding a true 5 or 3RM in the first two rounds, but instead hitting a few sets of that rep scheme in the time you have left, as you build your squat across the entire workout. This might be more fun in a partner variation, where the gymnastics reps could go up to 60 or even 80 total for better pairs, followed by sharing a barbell in the remaining time.

Back Squat