Forge Fitness – WOD
Strength
Bench Press
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout (Time)
Shake it Off
75 Burpee Box Jump Overs (24”/20”)
Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)
Affiliate Compete (RX+)
100 Burpee Box Jump Overs (24”/20”)
Every 2 minutes perform 5 Squat Cleans (135/95). Start the workout with squat cleans
Target time: 10-12 minutes
Time cap: 16 minutes