Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

5 Russian KB Swings

10 KB Goblet Squats

5 Russian KB Swings

10 KB Goblet Walking Lunges

Rest 1-2min

Metcon (Weight)

BB Forward lunge to plate

3×8 alternating
warm up and then 3 rounds at the same weight

*BB in Back Rack Position

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Metcon (Checkmark)

15-12-9-6-3

Back Squats 185/135 (135/95)

Russian KB Swings 70/53 (53/35)

Walking Lunges x2 BW only

Metcon (Checkmark)

3 Rounds

Hollow Hold x:20-30

Weight Plank x :30-60

Rest 2:00