Timberwolf Fitness Roseville – WOD
Strength (Weight)
3 Sets:
1 Front Squat
into
3 Back Squats
Set 1: 75% of FS
Set 2: 85% of FS
Set 3: 90+% of FS (goal is heavier than last week)
Metcon (Time)
For Time (12min Time Cap)
50 Front Squats
Start with & Every Minute:
10 Wall Balls 20/14
Rx+: 135/95
Rx: 115/75
Scale: 95/65; 5 Wall Balls 14/10 EMOM
Time Domain: 6-9min
Stimulus: Leg stamina • Breathing under load
Notes:
• Stay ahead of the wall ball clock.
• Keep squats smooth—avoid max-effort reps.
• Breathe early and stay composed.
• Consistency wins this workout.