Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

5 Thoracic openers on each side

6 Plate Halo each way

3-5 Pullups

()

()

Metcon (Checkmark)

3 Rounds

Half Kneeling DB Snatch x8 each side

Seated Single Arm Banded Rows x10ea

Banded Pushups x10

()

()

Bench Press (AMRAP 9
max Reps 80%)

warm up to 80%, perform any rep scheme you like, just aim for max reps in 9 min

Metcon (Checkmark)

2 Rounds

Hanging Knees to elbows in 90deg iso chinup x5-10

Heavy Curls of Choice x8-10

()