Forge Fitness – WOD
Workout (8 Rounds for time)
“Sally”
Freedom
8 sets:
25 Double Unders
5 Burpee Deadlift (2×50/35)
25 Double Unders
* Alternate Rounds
Accessory (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Posterior
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Body Row on Racked Barbell @ moderate weight – maintain quality
12 Single Arm Lat Pulldown @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Body Row on Racked Barbell
Single Arm Lat Pulldown
Lying DB Pullover on Bench
Standing Tricep DB French Press
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back