Forge Fitness – WOD
Workout
Metcon (Time)
“Poodle”
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
Target time: 10-12 minutes
Time cap: 16 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Transitions
– 10-12 minutes practice-
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)