Forge Fitness – WOD
Skill
Metcon (No Measure)
12 min: Unilateral Work x 4 sets:
A1. Single Arm bent Rows x 3 each arm
A2. 1 Arm OHS x 4 each Side
A3. Single Leg Plate Hop x 5 each
A4. Cross Body Single Arm KB RDL x 5 each
Workout
Metcon (3 Rounds for time)
Every 6 min x 3 Sets
600m Row
24 KB Hang Snatches 53/35#
18 TTB
Modifications:
– lighter weight
– hanging knee raises, weighted v ups