Forge Fitness – WOD
Skill
Warm-up (No Measure)
3 Sets:
1- 100ft Farmers Carry
2- 6/6 Alternating Pistols
3-6 KB Dual Russian Swings
– athlete may perform pistols to a box or band
– athlete chooses weight
Workout
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
1 Wall Walk
200m Run
3/3 Hang KB snatch 53/35#
4/4 KB Floor Press 53/35#
Rx + 70/53#
Modifications:
– :20 sec plank hold, :20 sec wall hold
– 400m bike erg
– lighter kb