Friday WOD

Forge Fitness – WOD

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Strength

Back Squat (7 x 3 @ 55 – 60%)

Rest :30 seconds b/t sets

Speed work

Workout

Metcon (Time)

For Time:

21 – 15 – 9

Front squats Rx 115/75#, Rx+ 155/105#

200m run

– into –

21 – 15 – 9

STO Rx 115/75#, Rx+ 155/105#

Lateral burpees OTB

*15 min time cap
Modifications:

– lighter barbell