Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

Warm up:

Empty bar cheat rows

Sandbag practice

Rope hold practice

Strength: 10 min to find heavy set of 3 cheat rows, at 2 reps shy of failure

Team workout:

Team rope hold while waiting

Individual task – sand bag over bar

Accessories: 3 rounds

GHD x5 or Back extension x10

Band bicep curls x15

Band pull apart x15