Junk Yard WOD – Sun, Feb 1

Timberwolf Fitness Roseville – Junk Yard WOD

Primer (Checkmark)

2 rounds:

5 pushups w/ 3 second eccentric

10 banded face pulls

10 slow reverse lunges (3 sec eccentric/5 each leg)

Metcon (4 Rounds for weight)

4 sets:

6e alternating DB bench press

8-10 ring rows or barbell inverted rows (decrease reps if form breaks down)

Metcon (Checkmark)

4 sets:

30-45 second wall sit

8e med ball rotational throws (against brick wall only)

Finisher (Checkmark)

4 sets

5-8 prone Y’s (on bench) – 2.5 lbs max

20 sec plate pinch hold

Prone Y on Bench