Forge Fitness – WOD
Strength
Paused Front Squat (4 x 2 reps @ 70%)
* Pause 2 seconds at the bottom of
each rep
* level load
Workout
Metcon (Time)
3 RFT
25 Wall Balls 20/14#
20 Chest to bar pullups
15 Ball Slams 30/20#
10 Strict HSPU
Modifications:
– pullups, ring rows
– hspu negatives *
*hspu negative- 3 sec tempo down
* 4 reps per set