Mayhem Affiliate 09/23/2022

Forge Fitness – WOD

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Workout

Metcon (Time)

“Poodle”

10-20-30

Toes to bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Target time: 10-12 minutes

Time cap: 16 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Transitions

– 10-12 minutes practice-

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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