Forge Fitness – WOD
Accessory (10 Rounds for reps)
Every min (10 mins)
3-5 Strict Pull-Ups
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Workout (6 Rounds for time)
Ro Bro
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Target time each set: 1:30-1:45
Time cap each set: 2 minutes