Mayhem Affiliate 09/08/2022

Forge Fitness – WOD

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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)

Accessory

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