Thursday WOD 6/16/22

Forge Fitness – WOD

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Skill

Warm-up (No Measure)

3 Sets:

3/3 Windmills

2/2 Turkish Get Ups

:30 Sec Dual KB OH Hold

Strength

Metcon (Weight)

3 Sets:

10/10 Split Leg Squats

5/5 Single Leg Jumps

20 Hollow Rocks

Workout

Metcon (AMRAP – Reps)

2 sets:

:90 Sec Clock:

10/8 Cal Bike

Max Box Jumps 24/20″

Rest :30 Sec

:90 Sec Clock:

10/8 Cal Bike

Max Box DB Box Step Ups 50/35#

Rest :30 Sec

:90 Sec Clock:

10/8 Cal Bike

Max Dual DB Step Overs

Rest :30 Sec