Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

2-4-6-8-10..etc

Dumbbell Box Step Overs {24/20″] 50/35 (30/20)

10-20-30-40.. etc

RX: Crossover Single Unders Scaled: Double Unders or Singles

***50 foot per side Single Arm Dumbbell Overhead Carry after each round (same dumbbell as you used for the step overs)

Rest 4:00

AMRAP 13

2-4-6-8-10…etc

DB Bench Press 50/35s (30/20s)

10/7 Cals of choice

***100′ Double dumbbell Front Rack Carry after each round 50/35s (30/20s)
Single Dumbbell for Box Step over

Score is rounds and reps of both amraps added together. The dumbbell carries do not count towards as reps.

EMOM 10 (Checkmark)

7 dumbbell rows / side

10 weighted cossack squats w/dumbbell