Forge Fitness – WOD
Workout (8 Rounds for time)
“It’s Beginning to Look a Lot Like Christmas”
Every 3:00 (8 sets)
12/10 Echo Bike
10 Dumbbell Thrusters (50s/35s)
Target time: 60-75 seconds
Time cap each set: 90 seconds
Accessory: Strict Pull-ups (Checkmark)
Every min (10 mins):3-5 Strict Pull-Ups
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)