Mayhem Affiliate 08/23/2023

Forge Fitness – WOD

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Workout (Time)

Mario Bros

300ft Farmer Carry (70s/50s)

-into-

5 Rounds

10 Chest To Bar Pull-Ups

10 Box Jumps Overs (24/20)

-into-

300ft Farmer Carry

Target time: 10-12 minutes

Time cap: 15 minutes

Toes to Bar:  Week 3, Day 1 (Checkmark)

Toes to Bar:

Week 3, Day 1

Advanced:

5 sets (10:00)

8-10 Kip to Chair Position

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip to Chair Position

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings + Knees up

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Suitcase Sit Ups

20-30-second Dead Hang (Pull Up Bar)