Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Reps)

EMOM x16

Min 1) 15/12 Cal Echo

Min 2) 20 Alternating Pistols

Min 3) Max Single DB Box Step Overs

Min 4) Rest
Scaled: Row Cals, Pistols to bench, 30/20 24/20″

RX 50/35 24/20″

Front Squat (Rest 6:00 then Every 2:00 for 14:00
3 Box Front Squats *2sec pause on box each rep)

Start moderate and build over sets

don’t lose your tension during the pause

box/bench should be 20″ or less