Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

3-5 Eccentric chin ups – jump up control down

6-8 pushups with alternating shoulder taps

10 Banded Shoulder dislocates

Strict Press (Every :90 for 12:00
3 reps building for 5 sets (7:30time)
then in remaining time take a short breather, reduce weight by 20% and perform 1 set for max reps)

Metcon (Checkmark)

EMOM x10 Alternate

10 DB Bench

10 BB Curls
choose weights that you can maintain 10 reps throughout

Metcon (Checkmark)

21-15-9

Narrow grip Pushups

Ring Rows

Single Arm Banded Flys each side
adjust as needed