Mayhem Affiliate 07/06/2023

Forge Fitness – WOD

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Bench Press

5 sets x 3 Tempo Bench Press @70% of 1RM

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

* Rest as needed between sets *

Workout (2 Rounds for time)

Stars and Stripes Forever

2 sets:

3 Rounds

10 Bar Facing Burpees

10 Power Snatch (95/65)

10 V-Ups

-Rest Until 10:00, then begin set 2-

Target time each set: 4:30-6 minutes

Time cap each set: 7 minutes

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*6-8” below max height for 1 rep