Forge Fitness – WOD
Strength
Tempo Front Squat (3×5 as heavy as possible)
Build To heavy tempo front squat
3 sec down, 2 sec @ the bottom, drive up, 1 sec @ the top
If using barbell, use 60-65% of front squat.
Use double KB/DB if available.
If there is no equipment available feel free to get creative.
Workout
Metcon (AMRAP – Rounds and Reps)
Rx 5 min AMRAP for 5 rounds:
400m run
40 odd object presses
40 cross body v-ups
20 alternating single arm burpees
-Rest 2 min-
— Pick up where left off each round —
-Or-
Rx+ 5 min AMRAP for 5 rounds:
400m run
40 alternating KB/DB snatches
40 cross body v-ups
20 alternating single arm devil press
-Rest 2 min-
— Pick up where left off each round —
Score is rounds plus reps. Pick up where you left off each round