Forge Fitness – WOD
Workout
Metcon (Time)
Rx
3 RFT:
30 glute bridges
16ft suitcase carry (each arm)
– rest 2:00 –
3 RFT:
21 plank shoulder touches (each shoulder)
16 air squats
– rest 2:00 –
3 RFT:
12 wood chops (each side)
16 see the light sit-ups
-Or-
Rx+
3 RFT:
30 hang power cleans*
16ft suitcase carry (each arm)
– rest 2:00 –
3 RFT:
21 KB swings
16 goblet squats
– rest 2:00 –
3 RFT:
12 hang power snatch*
16 see the light sit-ups
* If your using a barbell Rx weight is 75/55#
Score is time to complete minus rest.