Announcements

BRING A FRIEND WEEK ~ NOV 1st-7th

CORNHOLE TOURNAMENT ~ NOV 7th ~ Check email for sign up link and details.

Timberwolf Fitness Roseville – WOD

Metcon (Time)

For time :

800m Run

40 Hang Power Cleans

600m Run

30 Thrusters

400m Run

20 Hang snatches

Rx: 95/65 lb

Scale: 65/55 lb; adjust run distances as needed

Cap: 18 min
Time: 13-18 min

Notes: Use controlled early clean sets to preserve grip. Keep runs steady and plan breaks on thrusters before

your heart rate spikes.

Push Press (14 min clock to find a technically sound heavy single
1 Push Press from the rack – heavy single @ RPE 8–9.)