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TimberWolf Crossfit – St.Paul – CrossFit WOD RDL (Weight) 4×8 @ 82% of Back Squat 3112 Tempo 45sec glute bridge hold after each set For time (Time) 60 T2B *Every minute including 0:00: 12 burpees

TimberWolf Crossfit – St.Paul – CrossFit WOD RDL (Weight) 4×8 @ 82% of Back Squat 45sec glute bridge hold after each set For time (Time) 60 T2B *Every minute including 0:00: 12 burpees

TimberWolf Crossfit – St.Paul – CrossFit WOD Ring Things (No Measure) 5x superset 7 strict ring pullups w/ 3sec descend 7 ring dips w/ 3sec descend (kip up ok) AMRAP 10 (AMRAP – Rounds and Reps) 40 Double Unders 20 Air Squats

TimberWolf Crossfit – St.Paul – CrossFit WOD Pressing (3 Rounds for weight) Strict Press 7-5-3 Push Press 5-3-1 Push Jerk 3-2-1 Record heaviest weight for each lift AMRAP 10 (AMRAP – Rounds and Reps) 40 Double Unders 20 Air Squats

Announcements Weekend of May 18-19, we will have outdoor events as the gym will be closed for and L2 seminar. This allows our coaches to achieve higher certification through CrossFit. Thank you for your flexibility! TimberWolf Crossfit – St.Paul – CrossFit WOD Pressing (3 Rounds for weight) Strict Press 7-5-3 Push Press 5-3-1 Push Jerk

Announcements Weekend of May 18-19, we will have outdoor events as the gym will be closed for and L2 seminar. This allows our coaches to achieve higher certification through CrossFit. Thank you for your flexibility! TimberWolf Crossfit – St.Paul – CrossFit WOD Pressing (3 Rounds for weight) Strict Press 7-5-3 Push Press 5-3-1 Push Jerk

TimberWolf Crossfit – St.Paul – CrossFit WOD Squats (No Measure) Every 5 minutes for 3 rounds: 3 Eccentric back squats @ 72% – 60X3 tempo 10 one-legged jumps to plate or box (5 per side) 5 sissy squats (sub slow kneeling squats) After round 1-2: 30sec isometric split per side After round 3: 1min laying

TimberWolf Crossfit – St.Paul – CrossFit WOD Handstands (No Measure) 1:00 Wall Walks – focus on quality 3 Rounds: 20sec pike hold on box + 10 shrugs 12x seated double DB OH press 30sec wall facing HS hold 1:00 Wall Walks – focus on quality 10min HS Walking or other skill practice 2k Row (Time)

Announcements Weekend of May 18-19, we will have outdoor events as the gym will be closed for and L2 seminar. This allows our coaches to achieve higher certification through CrossFit. Thank you for your flexibility! TimberWolf Crossfit – St.Paul – CrossFit WOD Dumbell bench press (8-8-8-8) 2k Row (Time) Max Effort 2k Row Wall Facing

TimberWolf Crossfit – St.Paul – CrossFit WOD E6M x 4 rounds for time (4 Rounds for time) .7/.5 mile Echo Bike 9 Power Snatch (115#/85#) 9 Box Jumps (30″/ 24″) 9 Devil Press (50#/ 35#)