Forge Fitness – WOD
Workout
Extended Warm-up
3 Sets:
6 Pendlay row
12 DB reverse flys
6 DB Nose breakers
Metcon (AMRAP – Reps)
2 Rounds:
2 min AMRAP:
Max TTB
– Rest 1 min –
2 min AMRAP:
Max Dball over the shoulder 50/35# (Rx+ 100/50#)
– Rest 1 min –
2 min AMRAP:
Max DB floor press 35/25# (Rx+ 50/35#)
– Rest 1 min –
2 min AMRAP:
Max devil press 35/25# (Rx+ 50/35#)
– Rest 1 min –
Modifications:
– lighter weight
– straight leg sit-ups