Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
12 min EMOM:
1) :40 sec of 2 alternating lunges + 1 air squat
2) :40 sec elbow plank hold
3)16 mountain climbers
Workout
Metcon (3 Rounds for time)
Rx Body Weight
Every 7 min for 21 min
100 jumping jacks
25 jump squats
20 single leg deadlifts
-Or-
Rx+ Equipment
Every 7 min x 21 min
100 double unders
25 thrusters*
20 hang power cleans*
* May use DB/KBs or Barbell. If using barbell Rx weight is 95/65#
Record time for each round.
Score is total working time.