Forge Fitness – WOD

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Workout

Metcon (Time)

5 rounds for time:

20 wall-ball shots (14/20 lb) (9/10 ft)

10 med-ball weighted pull-ups (14/20 lb)

Modifications:

– strict pullups

– banded strict pullups

Skill

Metcon (No Measure)

Accumulate:

150 weighted partner sit-ups (14/20 lb)

– Partners face each other and pass the med-ball back and forth.

– 75-reps per partner.

WORKOUT OF THE DAY