Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

Standing Russian Landmine Twists x12 6each side

Straight Arm Scap Pushups

Metcon (Checkmark)

EMOM x10 Alternate

DB or BB Z Press x6-8

Hanging DB Weighted Knee Tucks x8-10

Metcon (Checkmark)

EMOM x10 Alternate

BB Push Press x5

BB Rows x10

*RX bar comes from ground for both movements and weight stays the same

Metcon (Checkmark)

Finisher

100 Banded Pull Aparts

*each time you break 10 Plate Front Raise – you choose weight