Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

2 rounds

chin ups w/ 3-5sec eccentric x 2-5

Ring Rows x10

2″ Deficit Pushups x sub max

Metcon (Checkmark)

EMOM x10 Alternate

5 DB or BB Bench Press

5 DB or BB Bent Over Rows
Can use 2 BB or 2 sets of DBs

Keep same weight for entire EMOM

Metcon (Checkmark)

3 Rounds

20 Banded Tricep Extensions

100′ DB or KB OH Carry

Rest :90

Metcon (Checkmark)

Finisher

8 Rounds

:20 on :10 rest

Max DB Floor Press

*choose a weight that you can perform 8-12 reps with each round