Junk Yard WOD – Sun, Nov 9

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

10 Ring Rows

8 DB Cuban Press – light/med

6 DB Strict Press – med/heavy

Metcon (Checkmark)

EMOM x15 Rotate through

5 Strict press – build or pick weight and stay

10 DB Lateral Raise

20 Banded Pull a parts

Metcon (Checkmark)

3 Rounds

Hands on DB Pushups x5-10

DB Bench x5-10

DB Floor Press x5-10

Rest 2:00
Use same DB’s all the way through,

still work on deficit pushups just drop to knees if too hard

Metcon (Checkmark)

3 Rounds

OH Carry DB or KB x100′

Dead hang x :20-30

Rest as needed