Friday WOD 11/13/20

Forge Fitness – WOD

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Skill

Warm-up (No Measure)

3 sets:

:45 sec HS hold

10 Band pull aparts

5/5 Wtd single leg glute bridge

Modfications:

– plank hold

Workout

Metcon (AMRAP – Reps)

7 Min AMRAP:

250m Row

12 HSPU

Rest 1 min

7 Min AMRAP

250m Row

12 Lateral burpees over the erg

Rest 1 min

7 Min AMRAP:

250m Row

12 KB Swings 53/35#

Modifications:

– pike hspu

– lighter kb