Mayhem Affiliate 10/03/2022

Forge Fitness – WOD

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Strength

Squat Snatch

1RM Squat Snatch

10-12 minutes

* rest as needed between lifts *

Workout

Metcon (Time)

“Might Get Loud”

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

Target time: 9-11 minute

Time cap: 15 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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