Forge Fitness – WOD
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)