Forge Fitness – WOD
Skills and Drills (Checkmark)
Week 4: Ring Muscle-up Progression
practice:
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
* Have athletes start from the beginning and progress within their limitations.
Workout (AMRAP – Reps)
Galatians 2:20
16:00 Clock:
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups