Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

10 DB Bench W/3sec Ecc

10 DB or KB Gorilla Rows

Bench Press (10min to build to 5rm with 3sec eccentric

10-15min
50 reps at 50% of 5rm weight
-perform these reps as fast as possible in as few of sets as possible
*every time you break 5 strict pullups or 10 Ring Rows)

Metcon (No Measure)

3 Rounds

Bradford Press x16 -8 front 8 from back

DB Cuban Press x8

DB Bent over Flys x16

Rest 2:00

()

Metcon (No Measure)

Finisher

100 Tricep Press downs or skull crushers of choice

pick a weight or band than you can perform reps of 15-20 with