Timberwolf Fitness Roseville – WOD

Push Jerk (Push Jerk 7×2 (from rack)
Start around 5 RPE and build)

Metcon (Time)

Workout:

For Time:

30-20-10

Single Arm DB Shoulder to Overhead

60-40-20 (45-30-15 ladies)

Row Calories

Rx+: 70/50

Rx: 50/35

Scale: 40/25

18 min time cap.
Time domain: 9-14 min

Stimulus: Upper body stamina + engine

Notes: Find a sustainable pace on the row.

Break DB reps early to avoid burnout.

Move consistently rather than sprinting early.