Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
AMRAP 3, 5, 7, 9 / 2:00 Rest
500/450m Row
20 Goblet Squats 50/35
20 Hand Release Push Ups
20 Alternating DB Snatch 50/35
20 Pull Ups
Max SA Devils Press 50/35
50m Row = 1 Rep
S 30/20
Rx 50/35
RX+ 70/50
-FLOW: AMRAP 3, Rest 2:00, AMRAP 5, Rest 2:00, AMRAP 7, Rest 2:00, AMRAP 9. Start over on the Row each AMRAP.
The AMRAPs go up in time, so you should get a little further into this piece during each one. For the first AMRAP 3, you might not even finish the 20 Goblet Squats. For the AMRAP 9, you should be ideally making it most of the way through this AMRAP and hopefully getting a few single arm devils press!