Timberwolf Fitness Roseville – WOD

Metcon (Time)

4 Rounds

10 Shoulder to overhead 115/75

8 Lateral Bar over Burpees

2:00 Rest

4 Rounds

10 Front Rack Lunges 115/75

8 Lateral Bar over Burpees
12 min Cap

S 75/55

RX 115/75

RX+ 135/95

Metcon (Weight)

Rest 6:00 after metcon

then in 12:00 Build top set of

3 Back Squats into 6 Deadlifts
Hit some warm up reps then I recommend 1-2 attempts at top set. Hit your 3 back squats in rack, drop the bar and immediately go into 6 deadlifts.

Find some friends to help with re-racking the bar so you dont have to keep unloading and loading the bar