Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
24 min AMRAP:
30/24 cal echo
20 pull-ups/T2B (alt. each round)
30/24 cal row
20 burpee over rower (get over any how, step is okay)
Rx = above
Scale: Assisted pull ups, knees to elbows or laying leg raises.
Rounds: 2.5-4 rounds
Notes: This is a steady AMRAP, think 6-7 RPE until the last couple minutes, then you can push. If you need to break the pull-ups/t2b a bit, push the machines a little more. Find a controlled pace on the burpees.
Accessories (Checkmark)
3-4 sets:
8 each side bent over DB rows
50 ft overhead plate carry
20 sec plank hold (add plate for difficulty)