Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Sets:
6/6 Bent Over DB Row
8 Supermans
6/6 Single Leg Glute Bridges
Skill
Metcon (No Measure)
Pistol Progression: 12 min
10 Deck Squats
10 Lace Lunges
10 Plate Hold Feet Together Squats
10 Single Leg Box Squats
10 Box Single Leg Step Downs
10 Banded Pistols
10 Plate Out Pistols
10 Heel On Plate Pistols
Workout
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
12 KB Swings 53/35#
400m Run
12 Single Arm OHS
Modifications:
– lighter weight
– front squats