Timberwolf Fitness Roseville – WOD

Metcon (Time)

For time:

400m run

9 thrusters (weight 1)

18 bar facing burpees

rest 3 min (+ weight change)

400m run

15 thrusters (weight 2 – weight increases)

30 bar facing burpees

Rx = 115/75, 135/95

Rx = 95/65, 115/75

Scale = 45/35, 75/55

Cap: 17 min
Note: This will be more of a long grind, especially with the weights & reps increasing in the back half. But there is a 3-minute rest, so try to push the first part at about a 7.5-8 RPE and then see if you can repeat (or even increase) that intensity for the last half.

Hang Power Clean (16 min clock to work to a heavy hang power clean)

Notes: goal is no fails – finish at a technically strong single. Try to aim for 6-8 sets as you build up to your top weight.