Forge Fitness – WOD
Strength
Squat Clean and Jerk (12 min EMOM:)
Set 1-3: 2 Cleans + 1 Jerk @ 80%
Set 4-6: 1 Clean + 1 Jerk @ 85%
Set 6-9: 1 Clean + 1 Jerk @ 90%
Workout
Metcon (3 Rounds for time)
On a running clock:
0:00- 6:00
21-15-9
Wall balls 20/14#
Pullups
6:00- 11:00
15-9-6
Wall balls
Pullups
11:00- 15:00
9-6-3
Wall balls
Pullups
Modifications:
– ring rows