Thursday WOD 4/28/22

Forge Fitness – WOD

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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