December 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD 4 Rounds for Practice (No Measure) 5 Headstand pike to extend 5 Exaggerated kip HSPU (freestanding if possible) :45 wall facing HS hold – stay tight 10 Bottom-up KB press (2 KBs) 6 Rounds for Time (Time) 9 Pullups 6 American KBS (1.5/1 pood) 3 Wall Walks

TimberWolf Crossfit – St.Paul – CrossFit WOD Muscle Clean (5×2 – focus on speed) Power Clean (1-1-1-1-1 Building to maximal) Front Squat (3×3 @ max power clean) AMRAP 12 (AMRAP – Rounds and Reps) Punga Complex (95# / 65#) 10 Goblet Box Step ups (24″ / 20″; 50# / 35#) Punga complex = Clean +

TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 1:00 Wall Walks + 10 shoulder taps 3 rounds: 5 pausing HSPU (3 sec hold halfway down, 3sec hold just above floor, kip up) :30 per side – 1-arm HS or attempts 1:00 Wall Walks + 10 shoulder taps 3 Rounds for Time (Time) 5

TimberWolf Crossfit – St.Paul – CrossFit WOD CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsScaled Version: 150 Wall balls (20# / 14#) 90 single-unders 30 Pull-ups

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Grip Push Press (Weight) 3×7 @ moderate weight Overhead Squat (3-3-3-3-3 (building)) Alternating EMOM 16 (8 rounds each) (AMRAP – Rounds) 1) Run or Row 250m/200m 2) 10x DB Renegade Row (50# / 35#)Score = minutes completed

TimberWolf Crossfit – St.Paul – CrossFit WOD 7 Way Hips (No Measure) Deadlift (3-3-3-3-3) AMRAP 12 (AMRAP – Rounds and Reps) 12 cals (choice) 9 T2B 6 Power Snatch (95# / 65#) 3 Wall Walks