Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

Sandbag Bear Hug Carry x100′

Plyo Pushups x5-10
you can clap or just try to get off ground, you can go from knees or hands on bench

Bench Press (Every 2:00 for 10:00
10,8,8,6,4)

Build over sets

Metcon (Checkmark)

3 rounds

SeaSaw DB Shoulder press x20 (10 each side)

Banded Pullups xfail (use a band than you can get 10-20 reps with)

Metcon (Checkmark)

3 Rounds

10 DB Front Raise + Max Effort Hold

Rest 1:00

10 DB Reverse Flys + Max Effort Hold

Rest 1:00