Mayhem Affiliate 09/21/2022

Forge Fitness – WOD

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Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets)

Start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *


Metcon (Time)


For Time:

50 Wall Balls (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14)

Target time: 10-12 minutes

Time cap: 16 minutes


Metcon (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](

[Foam roll quads](

[Foam roll glutes and IT band](