Friday WOD 1/15/21

Forge Fitness – WOD

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Strength

Front Squat ( Complex: x 5 sets)

1 Front squat

1 ¼ Front squat

1 Paused front squat

Workout

Metcon (4 Rounds for time)

E3MOM: x 4 sets

12/9 cal bike

9 Deadlifts

6 Hang power clean 115/75#

Rx +

M: 115-135-155-185

W: 75- 95-105-125

Modifications:

– 9/6 cal bike

– lighter weight