Mayhem Affiliate 10/21/2023

Forge Fitness – WOD

View Public Whiteboard

Workout (Time)

“War”

Teams of 2

4 Rounds

400m Run (Together)

100ft Single Dumbbell Synchro Lunge (50/35)

Target time (Run Option): 15-17 minutes

Time cap (Run Option): 20 minute

Mayhem Mini-Pump – Arms and Shoulders (Checkmark)

​​​​4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Ring Curls @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-