Forge Fitness – WOD
Strength
Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *)
Workout (Time)
“Tow Mater”
For Time:
30-25-20-15-10*
Cal Row
Stick Sit Ups
*Women’s cals: 24-20-16-12-8
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)