Forge Fitness – WOD

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A. CONDITIONING

Warm-up (No Measure)

Cyclical Conditioning ( 8 sets)

4 Sets:

:40 sec moderate (workout pace)

:20 sec easy spin

+

Rest 1 min

+

4 Sets:

:40 sec moderate (workout pace)

:20 sec easy spin

Workout

15min: Metcon (5 Rounds for time)

E3MOM x 5 sets

5 ring dips

10 box jumps 24/20″

15 wall balls 20/14#

Scales:

– tri extention

– step ups

WORKOUT OF THE DAY