Mayhem Affiliate 06/19/2023

Forge Fitness – WOD

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Paused Front Squat

5 sets of 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 sets of 3 Strict Weighted Chin-ups @65% of 1RM

* Rest as needed between sets

Workout (Time)

Papa John’s

3 rounds

400m Run

20 Toes to Bar

20 Sit Ups

Target time: 11-13 minutes

Time cap: 15 minutes