Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
5 Rounds
1:30 on / 1:30 off
8 x 50′ Shuttle Runs (25′ down 25′ back = 1)
Max Push Jerks*
Rounds 1 and 2 RX 115/75, Scaled (75/55)
Rounds 3 and 4 RX 135/95, Scaled (95/65)
Round 5 RX 155/105, Scaled (115/75)
*adjust your weights as needed in order to keep your barbell moving with small breaks. If class is large, split into 2 groups and share the same bar with someone using the same weight as you. Or alternate times to keep shuttle run space less crowded.
Barbell Complex (Weight)
Rest 6:00 then Every 2:00 for 12:00
2 Front Squats + 1 Split Jerk
Bar comes from rack