Mayhem Affiliate 06/13/2023

Forge Fitness – WOD

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Front Squat (3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets)

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *

Workout (2 Rounds for time)

Grumpy

2 Sets

21-15-9

Kettlebell Front Squat (2×53/35)

18-12-6 Cal Echo

-Rest 1:1 between sets-

Target time each set: 4-5 minutes

Time cap each set: 6 minutes