Conditioning:
Sandbag tailpipe:
In teams of 2, sandbag must be in “hug rack” for partner to row:
3 rounds for time:
300m row
Vs.
sandbag hold, 150/100lbs
WOD:
Amrap in 15 minutes:
100 double unders
50/35 machine cals, (users choice)
25 plate ground to overhead, 45/25lbs
Post times and total rounds/ reps to beyond the whiteboard.
Strength/Conditioning:
Head to head style
7 rounds, each for time:
4 over the shoulder sandbag cleans, AHAP
1 four cone suicide drill
WOD:
3 rounds for time:
50 double unders
21 medball slams, 50/40lbw
12 clapping push-ups
Post loads and times to beyond the whiteboard.
Skill:
Muscle up
Slow transitions
Banded hops to ring
Banded transitions
Or Coaches choice
WOD:
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to beyond the whiteboard.
Scale appropriately to the most difficult muscle up scale of which you are capable. If scaling the numbers, scale to something personally aggressive. Remember why we have Forged Friday. We are honoring the fallen and those that our their all on the line with our best efforts.
