Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Reps)

EMOM for 25 min

1&2: 400m run

3: 20 wall balls (20/14)

4: 15 T2B

5: rest

Rx+ = above

Rx = 300m run,

Scale = 300m run, 14/10; hanging knee raises
Notes: Min 1-2 will be the hardest and should push up to the minute. The wallballs should take about 40-45 seconds. The T2B should be the quickest movement. You’ll need to push the run, so be smart on the next three minutes to maximize recovery going into the next run.

Gymnastics strength (Checkmark)

3-4 sets:

Elevated ring rows

10 hollow rocks + 10 hollow tucks