Forge Fitness – WOD
Strength
Pause Back Squat (4 x 3 @ 65%)
* pause 2 sec in bottom of each rep
Workout
Metcon (Time)
For Time:
30 Pullups
30 Back rack lunges 135/95#
20 Pullups
20 Back Squats
Rx +
30 Chest to bar pullups
30 Back Rack lunges 185/125#
20 Bar muscle ups
20 Back squats
Modifications:
– ring rows
– lighter weight