Forge Fitness – WOD
Workout
Metcon (Time)
“Warheads”
40-30-20-10
Push Ups
Calorie Row
* Female Calorie Row 32-24-16-8
Target time: 8-10 minutes
Time cap: 14 minutes
Strength
Metcon (Weight)
@14 minutes on the clock, build to a heavy set of 10 Touch and Go Deadlifts (14:00-20:00)
Cooldown/Mobility
Metcon (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)