Forge Fitness – WOD
Accessory
Flat Bench DB Chest Fly
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Workout (Time)
Ducky
21-15-9
Power Cleans (115/80)
Bar Facing Burpees
Target time: 4:30-5:30
Time cap: 8 minutes