Mayhem Affiliate 11/01/2022

Forge Fitness – WOD

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Strength

Hang Clean (Hang Squat Clean:
– Establish a 3 RM for the day)

Clean Grip Deadlift (3×3 @ 90% 1RM Clean)

Workout

Metcon (Time)

“Pebbles Flintstone”

42-30-18

Deadlift (155/105)

Box jump Overs (24/20)

Target time: 10-12 minutes

Time cap: 14 minutes

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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