Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
3 rounds:
:20 sec nose to wall handstand hold
8 bent over row
:20 sec overhead hold
8 chest fly
Strength
Metcon (No Measure)
3 rounds:
:20 sec wall sit
6 squat jumps*
*KB/DB option:
Hold by side, touch front of weight to floor and explode up
Skill
Metcon (No Measure)
3 rounds:
20 death march steps
20 good mornings
:20 sec supine bridge hold
-Or-
3 rounds:
20 KB/DB death march steps
20 KB/DB good mornings *Hold in front rack
:20 sec supine bridge hold
Workout
Metcon (Time)
3 RFT:
5 strict HSPU
60 jumping jacks (Rx+ 60 double unders)
12 alternating lunges (Rx+ 12 front rack alternating lunges)
Scales:
Strict HSPUs – strict press weight over head, 5 negative HSPUs
Record time taken to complete