Forge Fitness – WOD
Warm-up
2 RDS
:30 sec – 1 + 1/4 air squats
:30 sec vertical jumps
:30 sec dip + drive against the wall
Strength
Metcon (No Measure)
3 sets:
:15 sec front rack wall sit
5 front squats or tempo air squats
5 push press or 10 plank shoulder taps
:15 sec OH hold
• If there is a way to get heavier each round, increase weight.
Workout
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
25 ft HS walk or 25 ft bear crawl
30 double unders or 3 in jumps with hip taps
20 pushups
30 double unders or 3 in jumps with hip taps
20 dips
30 double unders or 3 in jumps with hip taps
*single unders are the scale option