Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

Echo Bike Sprints

Progressively try a little harder each round until last one is a full send

EMOM x10

:10 hard

:50 Recovery pace

Metcon (Weight)

EMOM x10

Deadlift to Knees + Full Deadlift

-start light and build slowly aim for last set to be around 80-85% of 1rm
deadlift to knees then back to ground then full deadlift

Metcon (Checkmark)

EMOM x10 Alternate

BB Rows x5

Ring Rows x10

Metcon (Checkmark)

Finisher

20-15-10

Banded Pullups – use 10rm

30-25-15

Banded Face Pulls

40-35-20

Banded Pull aparts