Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Reps)

30 min AMRAP:

400/300 m row

50 ft HSW

30 box step ups (body weight) 20/20

100 m carry (you choose the implement – KBs, sandbags, feedbags, dballs, dumbbells, etc)

50m = 1 rep

25 ft = 1 rep

Rx = above

Scale = 4 wall walks or modified wall walks, step ups to lower box
Notes: This is a good day to work on HSW. Pick a fun implement for the carries (you can switch each round if you’d like). You can change up how you carry the implement as well (ex. sandbag on shoulder, or bearhug).