Junk Yard WOD – Sun, Aug 2

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

The main workout today features a team EMOM where one athlete performs a sandbag complex, and the rest of the class holds a tall plank or wall sits. Everyone can rest once the athlete completes the complex. If you break from the hold, the athlete with the sandbag must hold the bag until you are back in position.

Sandbag Complex:

Bear hug squat x3

Shoulder carry x20ft

Lap clean to other shoulder then carry x20ft

Everyone goes 2-3 times pending class size

Accessories

5 rounds 2 min rest

DB bench press x12-10-10-8-8 9RPE

Bulgarian split squat twists x10/side no weight

Pull ups or ring rows x5-15