Forge Fitness – WOD
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)