Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Sets:
6 Hinge Row
6/6 Single Leg Glute Bridge
12 Banded Lat Pull Downs
:30 sec plate pinch hold
Skill
Warm-up (No Measure)
Rope Climb Progressions:
Strength:
5 Bridge Rope Pulls to Standing
3/3 Seated Rope Pullups
5/5 Hanging Rope Knee Raises
Skill:
Seated Hook Grabs ( j hook)
Box Hook Swings
Standing Hands up Grab
Rope Knee Pulls
Practice Moving up the rope
Workout
Metcon (Time)
5 RFT
5 ST0 115/75#
10 Pullups
Rx + 155/105#, 15 C2B
Modifications:
– ring rows, jumping pullups