Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12/9 Calorie Row

9 Chest to Bar Pull Ups

6 Squat Snatch
Scaled: Pullups or Ring Rows, 95/65

RX 135/95

Snatch (Squat Snatch
Every 2:00 for 16:00
Complete 1 Set
3-3-3-3-1-1-1-1)

-You get a bit more rest than normal between sets/reps here. The 3s should be drop and reset – basically continuing off the metcon but slightly heavier and gradually building. The singles should be heavy and very deliberate. Choose heavy weights carefully and avoid missing early on. The last couple reps should be a shot at something big if you’re feeling good. Strike when the iron is hot!