Friday WOD

Forge Fitness – WOD

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Strength

Paused Front Squat (4 x 2 reps @ 70%)

* Pause 2 seconds at the bottom of

each rep

* level load

Workout

Metcon (Time)

3 RFT

25 Wall Balls 20/14#

20 Chest to bar pullups

15 Ball Slams 30/20#

10 Strict HSPU

Modifications:

– pullups, ring rows

– hspu negatives *
*hspu negative- 3 sec tempo down

* 4 reps per set