Junk Yard WOD – Sun, Oct 13

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

10 Pushups

10 DB Bench Press

10 DB Skull Crushers

Bench Press (3 Rounds
1 Heavy Single
10 reps at 50% of heavy single)

Build up to heavy single that is repeatable.

Once you find your weight hit a single then drop 50% and perform 10 reps, rest 2min and repeat for 3 total rounds

Metcon (No Measure)

3 Rounds

5 Strict Pullups

10 Bent Over BB Rows

100′ Farmers Carry

Rest 2:00

Metcon (No Measure)

Finisher

30 DB Lateral Raise

:30 OH Plate Hold 45/25

20 DB Lateral Raise

:20 OH Plate Hold

10 DB Lateral Raise

:10 OH Plate Hold
if possible add increase DB weight ea round