Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

10-1

Hang Muscle Snatch With Just a Bar

Strict Pull ups or Ring Rows

into

1-10

Curls with just a Bar

Dips can use rings or off bench

into

100 Banded Tri Press Downs

(Should should have to break around 20 reps, if you can only get 10 its too heavy and if you get 30+ its too easy)

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300′ Sandbag Bear Hug Carry 150/100 (100/70)