Forge Fitness – WOD
Workout (Time)
Minkus
Teams of 2
2000/1750m Row
100 Pull-ups
1500/1300m Row
100 Stick Sit ups
1000/850m Row
100 Push Ups
500/400m Row
Target time: 24-26 minutes
Time cap: 30 minutes
Optional Core Accessory (4 Rounds for time)
4 rounds:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
2 min rest b/t rounds
Coodown/Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)