Timberwolf Fitness Roseville – WOD

Front Squat (3 Sets (waves):
3 reps @ Light
2 reps @ Moderate
1 rep @ Heavy)

Metcon (Time)

3RFT:

20 Box Jump Overs 24/20 (step down)

15 SHSPU

10 FS

Cap: 15 min

Rx+: 155/105

Rx: 135/95, SHSPU w/abmat

Scale: 115/75, DB strict press, step up
Time: 6-14 min

Notes: Take smart breaks on the SHSPU; the FS should be unbroken each round. Push the first set of box jumps, then ease into a steady pace the last two rounds since you will be coming from the FS.