Mayhem Affiliate 03/13/2023

Forge Fitness – WOD

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Strength

Bench Press

Build to a heavy Single (10-12 minutes)

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

Workout (Time)

Ireland

5 rounds:

200/175m Row

10 Burpee over Rower

15 Wall Balls (20/14)

Rx+ (30/20)

Target time: 11-13 minutes

Time cap: 16 minutes