Forge Fitness – WOD
Workout (3 Rounds for calories)
Giant Pretzel 3-person Team
5 Rounds
1 min Bike Erg
1 min Ski Erg
1 min Row *Rest 1 min between rounds
*All machines working at the same time
* Keep running cal count per machine, each machine is calories total ( 3 scores: bike, ski, row)
Target number of Calories:
Bike: 300/240+
Ski: 275/230+
Row: 275/230+
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Arms and Core
4 rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 Barbell Drag Curls @ maintain quality
10 Standing Tricep DB French Press @ moderate weight
*Rest 3 minutes b/t rounds