Timberwolf Fitness Roseville – WOD

Strength (Weight)

4 Sets:

5/5 Barbell Back Rack lunges (6-8 RPE)

10 Ring Rows (elevated feet if able)

5/5 plank kb drags (tall plank w/moderate kettlebell)

Metcon (Time)

Metcon:

4 RFT:

20/15 Cal Bike

2 Rounds of Cindy

Rx+ = Strict pull-ups

Rx: Above

Scale: Cindy 9/6/3 Reps

cap: 18 min
Stimulus: Conditioning; Moderate Duration

Time domain: 12-16min

Athlete notes: steady bike pace, smooth transitions, manage Cindy volume with smart sets.