Mayhem Affiliate 01/28/2023

Forge Fitness – WOD

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Workout (Time)


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)


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