Announcements
BRING A FRIEND WEEK ~ NOV 1st-7th
CORNHOLE TOURNAMENT ~ NOV 7th ~ Check email for sign up link and details.
Timberwolf Fitness Roseville – WOD
Snatch balance + OHS (Every 1:30 for 15 min (10 total sets)
1 snatch balance + 2 OHS )
Start very light and gradually build in weight as technique allows.
Notes: Begin lighter than you think you need for the complex, you can even start with an empty barbell. Reset each rep and hold a stable overhead position before standing.
Score: your heaviest set
Metcon (Time)
2 RFT:
20 Deadlifts
20 Lateral Burpees Over Bar
400m Run
Rope Climbs
Cap: 16 min
Rx+ = 185/135, 5 Rope climbs
Rx = 155/105, 3 Rope climbs
Scale = 115/85, 9 banded strict pull ups or ring rows
Time: 10-15 min
Notes: Break deadlifts deliberately and keep burpees steady. Run at a pace that lets you jump right into your first rope climbs. Use your feet/legs as much as you can to conserve grip on the climbs. Choose a rope option you can repeat in round two.