Mayhem Affiliate 03/15/2023

Forge Fitness – WOD

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Strength

Deadlift

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Emerald Isle

21-15-9

Double Dumbbell Clean and Jerks (50s/35s)

50ft Double Dumbbell Front Rack Walking Lunge

Target time: 5-7 minutes

Time cap: 10 minutes