Forge Fitness – WOD
Strength
Tempo Bench Press (4 x 3 Reps)
* Tempo: ( 3/X/X/1)
Workout
Metcon (AMRAP – Reps)
3 Rounds: Max reps
1 min work/ 1 min rest
Alternating DB snatch 50/35#
Bar muscle ups
DB hang clean and jerk
Chest to bar pullups
Modifications:
– lighter weight
– strict pullups ( bar mu)
– pullups, ring rows
*1 Db for the movements