Mayhem Affiliate 10/27/2022

Forge Fitness – WOD

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Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)


Metcon (5 Rounds for distance)

“Uncle Fester”

5 sets:

1:30 AMRAP

15/12 Calorie Ski Erg (Or Calorie Row)

Max Distance Dumbbell Front Rack Lunge (50s/35s)

-rest 1:00 between sets-

Target Distance each set: 30+ meters

Minimum Distance before scaling: 20 meters


Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose