Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

Single DB Hang Clean and Press x5 ea

Single Arm Deficit Pushups x5ea side (one hand on db)

Banded Pull Aparts x20

Metcon (Checkmark)

3 Rounds

Close Grip Bench x8

DB Hang High Pulls x8

Rest :90
warm up and use same weight for all 3 rounds

Metcon (Checkmark)

3 Rounds

Banded Pushups x10

DB Lateral Raise x10-15

Rest :90

Metcon (Checkmark)

AMRAP 9

Climb the Ladder

3-6-9-12 etc

DB Floor Press

DB Push Press

Bent Over DB Rows

Banded Hammer Curls x2
pick your own weight