Mayhem Affiliate 10/18/2022

Forge Fitness – WOD

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Workout

Metcon (5 Rounds for time)

“Jack and Rose”

5 sets:

Every 5 minutes complete:

21/16 Calorie Row

15 Pull-ups

9 Strict Handstand Push Ups

Target time each set: 2-2:45

Time cap each set: 3 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

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