Friday WOD 4/8/22

Forge Fitness – WOD

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Strength

Clean Compound (Every 2 min x 6 sets)

Deadlift + Hang Squat Clean + Power Clean + Squat Clean
*Building

Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

1 Power Clean 155/105#

5 Pullups

10 Wall Balls 20/14#

5 TTB

2 Power Clean

6 Pullups

12 Wall Balls

6 TTB

3 Power Clean

7 Pullups

14 Wall Balls

7 TTB

ETC

Modifications:

– lighter weight

– ring rows

– hanging knee raises, v ups
• Power cleans increase by 1 rep

• Rig increases by 1 rep

• Wall balls increase by 2 reps