Forge Fitness – WOD
Strength
Metcon (No Measure)
Complete 2 Sets:
30 sec Banded Palloff Hold
8 Russian KB Swings
5 Tempo Pushups (3 sec down, drive up)
10 Min
Workout
Metcon (Time)
For Time: Each Set For Time
40 Cal Row
30 Power Cleans, 135/95#
20 Bar Facing Burpees
10 Strict HSPU
-Rest 3 min- (repeat it backwards)
10 Strict HSPU
20 Bar Facing Burpees
30 Power Cleans
40 Cal Row
Score is the time for each set separately
Metcon (Time)
Score for the second set