Mayhem Affiliate 06/20/2023

Forge Fitness – WOD

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Pause Bench Press

*2-3 second pause at the bottom*
5 sets of 2 Pause Bench Press @70% of 1RM

*2-3 second pause*

* Rest as needed between sets *

Workout (2 Rounds for time)

Domino’s

3 rounds

8 Burpee Box Jump Overs (24/20)

8 Power Snatches (135/95)

-at 8:00-

For Time:

24 Burpee Box Jump Overs (24/20)

24 Power Snatches (95/65)

Target time each set:

Workout 1: 4-5 minutes

Workout 2: 3:30-4:30

Time cap each set: 6 minutes

High Box Jumps (Distance)

Box Jump:

5 sets of 3 High Box Jumps

*6-8” below max height for 1 rep