Mayhem Affiliate 09/13/2022

Forge Fitness – WOD

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Workout

Metcon (3 Rounds for time)

“California Roll”

3 Sets

50 Double Unders

15 V-Ups

10 Burpee Pull Ups

15 V-Ups

50 Double Unders

-Rest 1:1 between sets-

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)

Accessory

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