Timberwolf Fitness Roseville – WOD

Accessories (Checkmark)

3-4 sets:

30-45 sec wall sit

30-45 sec plank hold

2 wall walks to 10 sec handstand hold

Metcon (AMRAP – Reps)

EMOM for 20 min

1: 200m run

2: 2 rope climbs

3: 200m run

4: HSW

5: rest

Rx+: Legless Rope Climbs, 50ft HSW

Rx: Regular Rope Climbs, 25ft HSW

Scale: 100m Runs; Rope Laydowns 2:1; Partial Wall Walk + 8 Shoulder Taps
Notes: Runs will take almost a minute; try to recover as best as you can during the rope climbs and HSW.