Forge Fitness – WOD
Strength
Pause Back Squat (4 x 3 Reps (building))
* pause 2 sec in the bottom of each rep
Workout
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
4 DB box step overs 24/20″
200m Run
4 DB alternating power clean 50/35#
8 DB box step overs
400m Run
8 DB alternating power clean
12 DB box step overs
600m Run
12 DB alternating power clean
Modifications:
– lighter weight
– shorter run
* 1 DB for the workout