Mayhem Affiliate 07/11/2023

Forge Fitness – WOD

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Paused Front Squat

5 sets x 2 Pause Front Squats @75% of 1RM

Pause for 2 seconds at bottom of each squat

Rest as needed between sets

Strict Weighted Chin up

5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM

* Rest as needed between sets *

Scaling Options:

Unweighted Strict Chin-up

Assisted Banded Strict Chin-up

Chin up negatives (control the descent as much as possible)

Workout (Time)

Gouda

3 Rounds

30 Alternating Dumbbell Snatches (50/35)

30 Toes to bar

Target time: 8-9 minutes

Time cap: 12 minutes