Mayhem Affiliate 10/27/2023

Forge Fitness – WOD

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Workout (3 Rounds for time)

Pablo Picasso

3 Rounds

10 Deadlift (225/155)

5 Bar Muscle Ups

-rest 2:00-

2 Rounds

20 Hang Power Clean (135/95)

10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead (95/65)

30 Pull Ups

Target time each set:

Set 1: 2-3 minutes

Set 2: 2:30-3:30

Set 3: 3-4 minutes

Time cap each set: 5 minutes

Optional Accessory (Checkmark)

Optional accessory, pending workout time:

3 Sets

10 Seated Banded Lat Pull Downs

14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)

6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)