TimberWolf Crossfit – St.Paul – CrossFit WOD
Glute Activation (Checkmark)
Pigeon Pose – 60sec / side
10x slow cossack squat w/ 5sec hold
(add a DB in the goblet position if you need a challenge)
7 way hips
Build (Checkmark)
EMOM10 – 70m Sprint
1-4 @ 80% effort
5-7 @ 85%
8-9 @ 90%
10 @ 95%
Almost ready to go all out!
21-15-9 (Time)
Row Calories
DB Thruster (50# / 35#)
Choose a DB thruster weight that
allows for 15 unbroken when fresh
This is harder than you think it will be
(and you probably think it’s going to be hard)
