Thursday WOD 7/8/21

Forge Fitness – WOD

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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