Mayhem Affiliate 09/13/2023

Forge Fitness – WOD

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Workout (Time)

Affiliate Version of “Parallel-bar Pull”

8 Rounds

Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)

30 Double Unders

10 Sumo Deadlift High Pull (95/65)

Target time: 11-13 minutes

Time cap: 16 minutes

Toes to Bar: Week 6 Day 1 (Checkmark)

Toes to Bar:

Week 6, Day 1

Advance:

Every min (8:00)

8-10 Toes to Bar

Intermediate:

Every min (8:00)

6-8 Toes to Bar

Beginner:

Every min (8:00)

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

Alternative Option:

Every minute (8:00)

10 V-Ups

10-Second Hollow Rock Hold