Mayhem Affiliate 06/15/2023

Forge Fitness – WOD

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Strength/Accessory

Bench Press

3 Tempo Bench Press x 5 sets @65% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Max Height Box Jump (Distance)

Max Height Box Jump
3 High Box Jumps x 5 sets

*6-8” below max height for 1 rep

Workout (Time)

The Huntsman

50-40-30-20-10

Jumping Split Lunges

Abmat Sit-ups

Target time: 7-9 minutes

Time cap: 12 minutes