Forge Fitness – WOD
Strength
Squat Clean and Jerk (10 Singles @ 65%)
Workout
Metcon (Time)
3 Rounds:
20/16 cal bike erg
5 Deadlifts 185/125#
5 Strict HSPU
5 BBJO 24/20in
Rest 1 min
2 Rounds:
20/16 Cal bike erg
5 Deadlifts 225/155#
5 Strict HSPU
5 BBJO
Rest 1 min
1 Rounds
20/16 Cal bike erg
5 Deadlifts 275/185#
5 Strict HSPU
5 BBJO
Rx + 34/30″
Rx+ Weight: 225/155, 275/185, 315/205
Modifications:
– few calories
– lighter weight
– pushups
– step overs