Forge Fitness – WOD
Strength
Squat Snatch (10 min EMOM x 1 Rep)
5 Min EMOM x 1 rep @ 85%
5 Min EMOM x 1 rep @ 90%
Workout
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
200m Run
20 Double unders
2 OHS
200m Run
20 Double unders
4 OHS
200m Run
20 Double unders
6 OHS
200m Run
20 Double unders
8 OHS
200m Run
20 Double unders
10 OHS
Modifications:
– 1:1 singles
• Score rounds and reps
• Score weight moved, athletes pick weight
Workout
Metcon (Weight)
Overhead Squat Weight x reps