Thursday WOD 4/14/22

Forge Fitness – WOD

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Strength

Metcon (AMRAP – Reps)

12 min EMOM:

1-:40 Sec Pendlay Row 135/95#

2- :40 Sec Strict Ring Dips

3-:40 Sec Hollow to Arch Kip

Warm-up (No Measure)

4 Sets:

4 Hip To Rings

8 Hinge Rows

10 OH Tri Ext

:20 Sec Top of Dip Hold

Workout

Metcon (AMRAP – Reps)

Every 2 min x 5 Sets:

10 Burpees

Athlete Pull of Choice*

Rx+ Ring Muscle Up

Rx – Chest To Bar Pullups