Forge Fitness – WOD
Workout
Metcon (Time)
“The Hammer”
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
Target time: 14-16 minutes
Time cap: 20 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression: Ring Kip
10-12 min practice: Holding, Kipping, Kip + Kick on the Rings
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)