Forge Fitness – WOD
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)