Forge Fitness – WOD
Workout (Time)
Donkey + Dragon
Teams of 2
For Time
2000/1750m Bike Erg
30 Front Squats (135/95)
2000/1750m Bike Erg
24 Front Squats
2000/1750m Bike Erg
18 Front Squats
Rx+ 185/125
Target time: 17 – 19 minutes
Time cap: 24 minutes
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Chest and Triceps
4 rounds:
10 Barbell Bench Press @ moderate weight – maintain quality
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-