The Grey

Once more into the fray…

Into the last good fight I’ll ever know…

Live and die on this day…

Live and die on this day…

100-80-60-40-20

Double Unders

25-20-15-10-5

Toes to bar

#ForgedByFerrara

Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap

#ForgedByFerrara

La La Land

“Hard work pays off.” -Mathew Fraser

Part 1-WOD

15-12-9

Hang Squat Cleans 155lbs

Strict HSPU

Part 2-Row Conditioning

20 sets of 100m @ target 2k pace with :30 rest between sets

For example, if my goal is a 6:40 2k then I would hold a 1:40/500m pace on the 100m sets

*My sister Cat Ferrara aka “FitBitKit” crushing the row ^

#ForgedByFerrara