Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

Bent Over DB SeaSaw Rows x12 6each side

Pushups hands on slam ball x sub max

Lying Superman’s x10

Bench Press (Build to 8rm then -15% 1x max reps)

Metcon (Checkmark)

Every 2:30 for 15:00 *alternate sections -3 of each

Section 1

3-6 Chinups

8-12 BB or DB Curls

20-30 Banded Hammer Curls

Section 2

10 DB Skull Crushers

10 DB Rolling Tricep Extensions

10 DB Neutral Grip Bench

Metcon (Distance)

Finisher

Farmers Carry 5min max distance

aim to use roughly 30-50% of BW in each hand and see how far you can make it in 5min. rest as needed