Announcements

BRING A FRIEND WEEK ~ NOV 1st-7th

CORNHOLE TOURNAMENT ~ NOV 7th ~ Check email for sign up link and details.

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

Warm up

Circuit

Bench press 4×4 RPE 8

Shotput into floor 4×2/side

Dball sit ups heels on bench 4×6

2 min rest

Complex

3 rounds

Empty barbell

1.5 Bulgarian split squats 4/side

1.5 Front squats 4

1.5 Back squats 4

2 min rest

Build reps per round

Circuit

Chin ups 3×6-8

Knee/leg raises 3×6-8

Goblet carry 3x end to end, mod-heavy