Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

10 DB Arnold Press

10 Hanging Scap Shrugs

Metcon (No Measure)

EMOM x15

1 Strict Press x3 – build over sets

2 DB Lateral Raise x12

3 Rest

Metcon (No Measure)

AMRAP 10

8 DB Bent Over Rows

16 Alternating DB Gorilla Rows

12 DB Reverse Flys

8 DB RDLs
Rows and RDLs = same weight

flys will be lighter

Think of this more as quality amrap vs max reps