Mayhem Affiliate 09/04/2023

Forge Fitness – WOD

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
“Helen”

3 Rounds

400m Run

21 Kettlebell Swings (53/35)

12 Pull Ups

Target time: 8-10 minutes

Time cap: 12 minutes

Toes to Bar:  Week 5, Day 1 (Checkmark)

Toes to Bar:

Week 5, Day 1

Advanced:

Every minute (8:00)

8-10 Toes to Bar

Intermediate:

Every minute (8:00)

6-8 Toes to Bar

Beginner:

Every minute (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:

Every minute (8:00)

10 Alternating V-Ups

10 Hollow Rocks