Mayhem Affiliate 01/12/2023

Forge Fitness – WOD

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Workout (5 Rounds for time)


Teams of 2

5 sets (each/1:1)

50 Double Unders

10 Front Squats (135/95)

5 Power Cleans (135/95)

Target time each set: sub 1 minute 30 seconds

Time cap each set: 2 minutes


Lateral Band Walk

*Rest 2:00-2:30 b/t sets
4 sets: 30 yards

Single Leg DB Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.
4 sets: 10 reps per side