Junk Yard WOD – Sun, Jan 26

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

15 DB Lateral Raise

15 Banded Pull aparts

15 Banded Shrugs

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Metcon (No Measure)

EMOM x9 Rotate Through

DB Z Press x8-12

Pushup Variation x8-12

Dip x8-12
try to pick a different pushup variation each round (wide, narrow, feet up or down..etc)

Dips can be on rings/bench/bar or dip bars up front with or without foot assist

Metcon (No Measure)

EMOM x9 Rotate Through

DB or BB Bent Over Rows x8-12

Banded Lat Pull Downs x8-12

Banded Strict Pullups x8-12

Metcon (No Measure)

Core Finisher

10-1

DB or Plate Russian Twists x2

Rower Pikes or V Ups/ups

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