Mayhem Affiliate 10/05/2022

Forge Fitness – WOD

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Strength

Clean & Push Jerk (1RM Squat Clean and Push Jerk
10-12 minutes)

Workout

Metcon (Time)

“Water is Wild”

4 rounds

25 Box Step ups (24’’/20’’)

20 Toes to Bar

15 Front Squats (95/65)

Target time: 13-15 minutes

Time cap: 18 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

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