Forge Fitness – WOD
Strength
Squat Clean and Jerk (E2MOM x 4 sets)
Set 1: 4 Cleans + 1 Jerk @ 75%
Set 2: 3 Cleans + 1 Jerk @ 80%
Set 3: 3 Cleans + 1 Jerk @ 80%
Set 4: 2 Cleans+ 1 Jerk @ 85%
Workout
Metcon (Time)
3 RFT
12 Thrusters 95/65#
400m Run
16 TTB
Rx + 135/95#
Modifications:
– 200m run, 800m bike erg
– Knee raises, straight leg situps