Mayhem Affiliate 10/26/2022

Forge Fitness – WOD

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Strength

Back Squat (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.)

Workout

Metcon (2 Rounds for reps)

“Wednesday Addams”

2 sets

5:00 Amrap

2-4-6-8-10… Deadlifts (225/155)

1-2-3-4-5… Wall Walks

-Rest 3:00 between sets-

** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps **

Target Round each set: Round of 4 wall walks

Minimum Round before scaling: Round of 8 Deadlifts

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

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