Wednesday WOD 1/13/21

Forge Fitness – WOD

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Strength

Bench Press (4 x 3 Reps)

• 1 rep 3 sec pause on chest

• 1 rep 3 sec pause on lockout

• 1 rep no pause

Workout

Metcon (Time)

For Time

10 single arm DB STO 50/35#

10 BBJO

20 single arm DB STO

15 BBJO

30 single arm DB STO

20 BBJO