Timberwolf Fitness Roseville – Junk Yard WOD

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Metcon (No Measure)

EMOM 20 Alternate Movements

10 Bench Press 135/95 (95/65)

10 DB Push Press 50/35s (30/20s)

Metcon (No Measure)

Bigger = Better

3 Rounds (medium weight)

(complete all movements with same DBs without setting them down)

6 Reverse DB Curls (Palms face down)

6 Hammer Curls

6 Curls palms face up

6 Curls palms up (swing up and control negative)

Hold arms at 90 deg and rotate palms dowm then up for :20 sec

Rest 2:00

2 DBs at the same time