Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 rounds

10 Ring Rows

5-10 Pushups- new variation each round

Bench Press (3×6 w/ 5sec eccentric
then
drop 50%
1×50 no eccentric)

You can use BB or DBs if you like. Warm up and then pick a good working weight, no building on 3×6, stay same weight. Once your done drop weight and bang out 50 reps as fast as you can

Metcon (No Measure)

EMOM x12 Alternate

Banded Pullups x12

Bent Over DB Flys x12

Banded OH Tri Ext. 15-20

Metcon (No Measure)

Finisher

50 BB Curls for time

-each rep 3sec negative