Forge Fitness – WOD
Metcon (AMRAP – Rounds)
EMOM x 30 min
1. 10/8 cal assault bike OR 12/10 cal bike erg
2. 20 wall ball shots 20/14#
3. 20/15 push-ups
4. 8 dual DB front squats 50/35#
5. :30 sec hollow body hang
*goal is to work at 85% capacity
Modifications:
– lighter wall balls
– push ups on knees
– lighter DB