Timberwolf Fitness Roseville – WOD

Metcon (Checkmark)

Accessory and Skill —

4 sets

2 Attempts at Max Broad Jump

1–2 Rope Climbs — technique practice or legless

:30 Weighted Plank

Rx = above

Scale = 2-3 rope laydowns or 10 ring rows or banded strict pull ups.

Metcon (6 Rounds for time ↓ shorter is better)

Conditioning — 3 sets

800m Run

Rest 2:00

60/45 Cal Machine of Choice

Rest 2:00
Notes: Use each rest to settle your breathing. Record run and machine times separately for each set, along with machine choice and any distance or calorie adjustment.