Mayhem Affiliate 04/19/2023

Forge Fitness – WOD

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Skills and Drills (Checkmark)

Ring Muscle Ups

Week 6 Day 1: Practice


Have athletes practice: Ring Muscle Ups

– 10-12 minutes-


Have athletes practice:

Holding, Kipping, Kip + Kick on the Rings

– 10-12 minutes-

Workout (Time)

Oreo Dream Extreme Cheesecake

This is a repeat workout from 4/12/2022

For Time:

100 Burpee Box Jump Overs (24/20)

Target time: 8-10 minutes

Time cap: 15 minutes