Forge Fitness – WOD
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