Mayhem Affiliate 08/09/2023

Forge Fitness – WOD

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Workout (7 Rounds for time)

You’re Killing me, Smalls

Every 3:00 (7 sets)

10/8 Calorie Echo

12 V-Ups

9 Back Squats (155/105)

Target time each set: 1:30-1:45

Time cap each set: 2 minutes

Toes to Bar: Week 1 Day 1 (Checkmark)

Advanced:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise