Mayhem Affiliate 11/04/2022

Forge Fitness – WOD

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Strength

Shoulder Press (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.)

Workout

Metcon (Time)

“The Great Gazoo”

Partner Workout:

100-80-60-40-20

Double Unders

10-8-6-4-2

Wall Walks

*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set

*Split all reps in whatever sets you decide.

Cooldown/Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Cooldown/Mobility

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