Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

half kneeling single arm db Arnold press x8ea

DB Cuban Press x8

Banded Face Pulls x16

Metcon (Weight)

BB or DB Z Press

Every :90 for 9:00

8,8,6,6,4,4

Metcon (No Measure)

EMOM x12 Rotate

10 wide grip pushups

15 Banded Lat pull down w/ pvc

10 Heavy Shrugs with BB or DBs

Metcon (No Measure)

Finisher

AMRAP 5

1 Chin up

2 BB Curls

2 Chin ups

4 BB Curls

3 Chinups

6 BB Curls

4 Chin ups

8 BB Curls

Etc
Can use bands to assist chin ups