Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
2 RFT:
5 air squats
3 inch worms
:10 sec lateral plank (on hand)
Metcon
3 RFT: (Time)
10 squat jumps or single-arm thrusters
5 lateral burpees (over an object)
10 straight leg sit-ups
5 lateral burpees (over an object)
10 squat jumps or single-arm thrusters
5 lateral burpees (over an object)
10 straight leg sit-ups
5 lateral burpees (over an object)
-rest 2min-
– For the workout format. You will complete one rounds, rest 2 mins than complete 2 more rounds. Add all three WOD times together for one total time.
– For the thrusters these can be single arm, but still only 10 total. If you have a barbell then you may use 95/65lbs for barbell weight.
Finisher
Metcon (No Measure)
10 rounds: “track work”
:10 sec sprints
rest as needed