Mayhem Affiliate 10/05/2023

Forge Fitness – WOD

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Workout (2 Rounds for time)

“That’s why her hair is so big. It’s full of secrets.”

For Time:

200m Run

10 Squat Snatch (95/65)

300m Run

6 Squat Snatch (135/95)

400m Run

2 Squat Snatch (155/105)

-Rest 3:00-

2 Squat Snatch (155/105)

400m Run

6 Squat Snatch (135/95)

300m Run

10 Squat Snatch (95/65)

200m Run

Target time each set: 5:30-6:30

Time cap each set: 8 minutes

Mayhem Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Deficit Sumo DB/KB Deadlift @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 3 minutes b/t rounds