Forge Fitness – WOD
Strength
Narrow Grip Bench Press (1 RM)
Strength
Warm-up (No Measure)
3 Sets:
10 DB Chest Flys
10 OH Tri Ext
+
3 Sets:
10 Pendlay Row
10 Band Pull Aparts
Workout
Metcon (4 Rounds for time)
Every 3 min x 4 Sets:
200m Run
400m Bike