Forge Fitness – WOD
Strength
Tempo Strict Press (4×4 each arm)
3 sec up
2 sec pause OH
Use whatever equipment is available to you
Tempo Back Row (4×4 each arm)
3 sec up
2 sec squeeze at the top
Use whatever equipment is available to you
Single Arm Lateral Raises (4×6 each arm)
Single Arm Floor Press (4×6 each arm)
Use whatever equipment is available to you
Gymnastics
Dips (4×20)
Workout
Metcon (Time)
Track Workout:
3 rounds:
300m run
Rest :60 sec
200m run
Rest :60 sec
100m run
Rest :90 sec
Score is time to complete including rest