Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

10 Scap Pushups

1 Turkish Getup each Side med/heavy

Metcon (No Measure)

3 Rounds

Single Arm landmine staggered stance press x8

Single arm half kneeling banded Row high to low x12
-both movements same arm then switch

Metcon (No Measure)

3 Rounds

Feet Elevated Ring Rows x sub max

DB Z Press x8

Metcon (No Measure)

Finisher

9 DB Lateral Raise

25′ Bear Crawl Forward

25′ Bear Crawl Back Ward

15 DB Lateral Raise lighter

25′ Bear Crawl Forward

25′ Bear Crawl Back Ward

21 DB Lateral Raise lighter

25′ Bear Crawl Forward

25′ Bear Crawl Back Ward

50 Banded Pull Aparts
RX+ put feet on sliders and do a gator walk forward and backwards