Forge Fitness – WOD

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Strength

Squat Snatch (10×1 start at 65% and build to no higher than 90%)

Complete 1 set every 1:15

Workout

Metcon (Time)

“Golden Retriever”

250/200m Row

25 Power Snatches (75/55)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

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