Junk Yard WOD – Sun, Nov 3

Timberwolf Fitness Roseville – Junk Yard WOD

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Metcon (No Measure)

3 Rounds

10 Russian KB Swings

5 Goblet Squat Jumps

10 Ring Rows

Metcon (Distance)

EMOM x20

1 12/9 Cal Echo

2 6 Deadlifts 60%

3 3 Back Squats 70%

4 1 Broad Jump for Distance
Record Farthest Jump

Use 2 Different Barbells

Metcon (No Measure)

Finisher

1 set of 21’s Bulgarian split squats each leg

1️⃣ Perform 7 “bottom-half” reps (touch knee to floor then stand 1/2 way up)

2️⃣ Next, perform 7 full reps

3️⃣ Finish with 7 “top-half” reps (lower yourself 1/2 way down then stand up)

after you have done each side perform 200′ Farmers Carry weight weight of your choice

into 1 more set of 21’s Bulgarian split squats each leg

1️⃣ Perform 7 “bottom-half” reps (touch knee to floor then stand 1/2 way up)

2️⃣ Next, perform 7 full reps

3️⃣ Finish with 7 “top-half” reps (lower yourself 1/2 way down then stand up)