Mayhem Affiliate 05/31/2023

Forge Fitness – WOD

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Workout (Time)

Courage

For time:

30-20-10

Back Rack Step back Lunges (95/65)

Toes to bar

* Target time: 6-8 minutes

Time cap: 12 minutes

Skills and Drills

Rope Climbs (Checkmark)

Rope Climb – Week 5 Day 1:

Advanced:

Every minute (10:00)

2 Rope Climbs

Intermediate:

Every minute (10:00)

1 Rope Climb

Beginner:

Every minute (10:00)

2-3 Zombie Rope Climbs

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

Alternate Option:

Every minute (10:00)

5 Strict Pull Ups + 5 Hanging Knee Raises

* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises