Forge Fitness – WOD
Strength
Metcon (AMRAP – Reps)
12 min EMOM:
1-:40 Sec Pendlay Row 135/95#
2- :40 Sec Strict Ring Dips
3-:40 Sec Hollow to Arch Kip
Warm-up (No Measure)
4 Sets:
4 Hip To Rings
8 Hinge Rows
10 OH Tri Ext
:20 Sec Top of Dip Hold
Workout
Metcon (AMRAP – Reps)
Every 2 min x 5 Sets:
10 Burpees
Athlete Pull of Choice*
Rx+ Ring Muscle Up
Rx – Chest To Bar Pullups