Thursday WOD 7/22/21

Forge Fitness – WOD

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Strength

Metcon (Weight)

EMOM x 12 min

1- 8 Half Kneeling Press

2- 8 DB Chest Fly

3- 16 Band Pull Aparts
* score= weight for db press

Workout

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

1 STO 95/65#

1 Pushup

200m Run

2 STO

2 Pushup

200m Run

3 STO

3 Pushup

200m Run

ETC.

Rest 2 min

4 min AMRAP:

Rest 1 min

2 Min AMRAP:

Rx+ 155/105#