Mayhem Affiliate 09/12/2023

Forge Fitness – WOD

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Snatch

10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

Workout (2 Rounds for time)

Affiliate Version of “Intervals”

2 sets:

21 Box Jump Overs (24/20)

15/12 Calorie Row

9 Burpee Box Get Overs (30/24)

21 Box Jump Overs (24/20)

15/12 Calorie Row

9 Burpee Box Get Overs (30/24)

-rest until 10:00, perform second set reversed-

Target time each set: 5-7 minutes

Time cap each set: 8 minutes