Timberwolf Fitness Roseville – WOD

Metcon (4 Rounds for time ↓ shorter is better)

28 minute running clock:

E4MOM for 16 min

18/14 cal echo

48 DU

8 C&J

rest until 22 min

@ 22 min

1k row for time

Rx = 135/95

Scale = 96/65, 10 DU attempts + 38 SU,
Notes: for the EMOM – your cap should be 3 min each rd (scale/adjust accordingly).

Scoring: 4 rds for time, so keep track of how long each round takes you.

1k: Everyone will be doing a 1k since it is a benchmark distance for men and women.

1000m Row (Time)

Max Effort 1000m Row