Mayhem Affiliate 10/11/2022

Forge Fitness – WOD

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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)

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