Forge Fitness – WOD
Workout
Metcon (Time)
“Pumpkin Pie”
50 Power Snatches (95/65)
100’ Double KB Overhead Walking Lunge (53’s/35’s)
Target time: 5-7 minutes
Time cap: 10 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Transitionswith band
– 10-12 minutes practice-
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)