Forge Fitness – WOD
Workout
Metcon (Time)
5 rounds for time:
20 wall-ball shots (14/20 lb) (9/10 ft)
10 med-ball weighted pull-ups (14/20 lb)
Modifications:
– strict pullups
– banded strict pullups
Skill
Metcon (No Measure)
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.