Forge Fitness – WOD
Workout
Metcon (Time)
“Titanic”
5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches (50s/35s)
5 Devil’s Press (50s/35s)
4 Double Dumbbell Squat Clean (50s/35s)
Target time: 14-16 minutes
Time cap: 20 minutes
Accessory/Core
Metcon (Checkmark)
5 sets of 10 GHD’s (Or 10 V-Ups)
-rest 1:00 between sets-
Cooldown/Mobility
Metcon (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)