Forge Fitness – WOD
Skill
Warm-up (No Measure)
3 Sets:
4 Strict Toes to Rings
2/2 Rope Pullups
20 Plate Bent Over Row
:20 Chin over bar hold
Strength
Metcon (AMRAP – Reps)
9 min EMOM:
1- 4/4 Single arm Ring Row
2- :40 sec Plate Hold 45/25#
3- :40 Sec Max Chin ups
Workout
Metcon (AMRAP – Reps)
15 min EMOM:
1-Max Rep Pullups
2- Max Rep KB Swings 53/35#
3- Max Rep Box Dips
Rx+ Chest to Bar, Ring Dips