TimberWolf Crossfit – St.Paul – CrossFit WOD
Glute Activation (Checkmark)
Pigeon Pose – 60sec / side
10x slow cossack squat w/ 5sec hold
7 way hips
Prime (Checkmark)
EMOM10 – 70m Sprint
1-3 @ 70%
4-6 @ 75%
7-8 @ 80%
9-10 @ 85%
“70s Big” (6 Rounds for reps)
In 20 minutes, complete two sets of each lift for unbroken max reps
Bench Press (135# / 95#)
Back Squat (185# / 135#)
Deadlift (225# / 155#)
Complete sets in any order; Rest as needed
Score is total reps completed across 6 sets
Scale to a weight that allows you to achieve 20+ reps in the first set of each lift
*Unbroken:
Bench press – the bar may rest at lockout, not on the chest; no help from spotter
Back squat – the athlete may rest in any position with the bar on the back, no help from spotter
Deadlift – The athlete may rest at the top of the lift, but must touch and go at the ground
Straps, tape, or gymnastics grips are not allowed
