Forge Fitness – WOD
Workout
Metcon (Time)
“I’ll never let go”
1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (24/20)
Target time: 12-14 minutes
Time cap: 18 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Pratice Ring Muscle Ups
– 10 – 12 minutes-
Cooldown/Mobility
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)