Mayhem Affiliate 10/04/2023

Forge Fitness – WOD

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Workout (Time)

“On Wednesdays, we wear pink”

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

30 Strict Pull Ups

RX+ 10 rope climbs

Target time: 12-14 minutes

Time cap: 20 minutes

Core Work (Weight)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets