Forge Fitness – WOD
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