Forge Fitness – WOD
Workout (Time)
Ford
Teams of 2 800m Run (together)
40 Box Jump Overs 24/20″
80/64 Calorie Row
60 Clean and Jerks (95/65) (split as desired)
RX+135/95
Target time:16 minutes
Time cap: 24 minutes
Optional Accessory (4 Rounds for time)
Mayhem Mini-Pump: Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Seated Single Arm DB Press
Leaning Lateral Raise
Hip Extension
Deficit Sumo DB/KB Deadlift