WOD – Wed, Sep 16

Timberwolf Fitness Roseville – WOD

Metcon (Time)

For time:

21-15-9

Wall balls

Burpee to target

rest 1 min

6-9-12

DB Front squats

25′-25′-25′

DB FR lunge

Time cap: 15

Rx = 50s/35s

Scale = 35s/25s
Time: 7-14

Notes: Try to keep the wallballs unbroken or in 2 sets. Push the burpee to target. For the back half, try to hang on to the dumbbells as long as you can – this portion will move faster than the first half.

Front Squat (18 min clock – build to a heavy 2 rep )

Post metcon – build to a heavy 2 rep