Forge Fitness – WOD
Strength
Snatch First Pull Compound (4 x 3 + 2 @75%)
Snatch Grip Deadlift + Snatch Pull
% = previous 1rm of the compound
Workout
Metcon (Time)
4RFT
400m Run
9 Deadlifts 185/125#
18 Pullups
Rx+ 275/185#, Chest to Bar
Modifications:
– shorter run
– lighter weight
– jumping pullups, ringrows