Timberwolf Fitness Roseville – WOD

Metcon (Time)

30-20-10

Alternating Dumbbell Snatch

12-10-8

Bar Muscle ups
10min Cap

Scaled: 30/20, burpee pullups

RX 50/35

Metcon (Weight)

Rest 5:00 then

Every :90 for 15:00

1 Snatch + 1 Hang Snatch
S = Powers

RX = Squat

Rounds 1-3 should be light to warm up

Rounds 4-6 medium to start finding groove

Rounds 7-10 Build to top weight

don’t drop barbell and reset after first rep, stand up then drop to hip and perform hang