Forge Fitness – WOD

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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

WORKOUT OF THE DAY