Forge Fitness – WOD
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
REGIONALS 16.3 (Time)
Freedom (RX’d)
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
(KG conv: 9/6 WB)
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
Target time: 7-9 minutes
Time cap: 11 minutes