Mayhem Affiliate 05/19/2023

Forge Fitness – WOD

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Snatch Balance

5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes

Workout (Time)

Great Scott!

For Time:

10 Front Squats (115/75)

1-2-3-4-5-6-7

Wall Walks

Target time: 10-12 minutes

Time cap: 15 minutes

Skills and Drills

Rope Climbs: ​​​​​​​Week 3 Day 1 (Checkmark)

Rope Climb

Week 3 Day 1:

Advanced:

Every minute (10:00)

1-5 Strict Rope Pull Ups + 1-5 Rope Kipping Knee to Elbows

Beginner:

Every minute (10:00)

2 Zombie Rope Climbs + 5 Laying Knee Elbows

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

* Each set alternates what hand is on top for the Pull-ups/Knees to Elbows