Forge Fitness – WOD
Strength
Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *)
Metcon (Time)
“The Rings of Power”
30 Pull-ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups
Rx+ 15 Bar MU
Target time : 9-11 minutes
Time cap : 14 minutes
Workout
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose