Forge Fitness – WOD

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Workout

Metcon (3 Rounds for reps)

“German Shepherd”

3:00 AMRAP

100m Run

20 Double Unders

2 Wall Walks

-rest 2:00-

6:00 AMRAP

200m Run

40 Double Unders

4 Wall Walks

-rest 2:00-

9:00 AMRAP

300m Run

60 Double Unders

6 Wall Walks

Target number of Rounds each set: 2-3 rounds

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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WORKOUT OF THE DAY