Mayhem Affiliate 11/15/2022

Forge Fitness – WOD

View Public Whiteboard


Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *)

Workout (Time)

“Tow Mater”

For Time:


Cal Row

Stick Sit Ups

*Women’s cals: 24-20-16-12-8

Target time: 10-12 minutes

Time cap: 15 minutes

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)