Timberwolf Fitness Roseville – WOD

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Metcon (AMRAP – Reps)

AMRAP 16

10 Alternating DB Snatch 50/35

15 Burpee Box Jump Overs 24/20″

20/15, 30/15, 40/15, 50/15, (starting over) 10/15.. etc
S 30/20, 24/20″

RX 50/35, 24/20″

-This is a CF Open workout (17.1), but an AMRAP variation with a shorter time domain. If you finish the “normal” 10-50 version, you’re right back to the 10 DB Snatch continuing on until time expires. Since this is not necessarily a true Open retest for many athletes who might otherwise get capped in the 20 min version, don’t stress about going “RX”. Choose a DB you’re confident in holding on to and cycling hand to hand without setting it on the floor. The BBJO can just be step overs if needed to stay moving.

Metcon (Weight)

Rest 6:00 after metcon then

Power Snatch + Overhead Squat

EMOM 10

1 Rep Building