Timberwolf Fitness Roseville – WOD

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Shuttle Runs

Push Up + Renegade Row

(1 Push Up + RR each arm = 1 rep)

Rx+:50s/35s

Rx: 35s/25s

Scale: 25s/15s

Cap: 17 min
– Move continuously and focus on body control during the renegade rows.

– Keep the accessory light and restorative.

– Use the easy row and upper-body work to flush out the week instead of turning it into another workout.

Accessories (Checkmark)

Post WOD Cool Down / Accessory:

3 Rounds:

15 Banded Face Pulls

12 DB Hammer Curls

12 DB Lateral Raises

200m Easy Row