Forge Fitness – WOD

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Workout (Time)

Acai Bowls

For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (115/80)

2-4-6-8-10-12-14-16-18-20

50ft Shuttle Run (50ft = 1 Rep)

Target time: 14-16 minutes

Time cap: 20 minutes

Accessory (Checkmark)

Every min (10 mins):

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow Negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

WORKOUT OF THE DAY