Mayhem Affiliate 10/21/2022

Forge Fitness – WOD

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Workout

Metcon (Time)

“I’ll never let go”

1000m Run

75 Thrusters (45/35)

25 Burpee Box Jump Overs (24/20)

Target time: 12-14 minutes

Time cap: 18 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Pratice Ring Muscle Ups

– 10 – 12 minutes-

Cooldown/Mobility

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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