Mayhem Affiliate 11/09/2022

Forge Fitness – WOD

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Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.)


Metcon (Time)


5 rounds

60 Double Unders

20 Wtd Abmat Situps 45/25#

Target time: 8-10 minutes

Time cap: 12 minutes


Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)