Forge Fitness – WOD
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