Forge Fitness – WOD

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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)

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WORKOUT OF THE DAY