Thursday At Home WOD

Forge Fitness – WOD

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Strength

Tempo Strict Press (4×4 each arm)

3 sec up

2 sec pause OH
Use whatever equipment is available to you

Tempo Back Row (4×4 each arm)

3 sec up

2 sec squeeze at the top
Use whatever equipment is available to you

Single Arm Lateral Raises (4×6 each arm)

Single Arm Floor Press (4×6 each arm)

Use whatever equipment is available to you

Gymnastics

Dips (4×20)

Workout

Metcon (Time)

Track Workout:

3 rounds:

300m run

Rest :60 sec

200m run

Rest :60 sec

100m run

Rest :90 sec
Score is time to complete including rest