Mayhem Affiliate 07/17/2023

Forge Fitness – WOD

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In The Hole Front Squat

* Change to pause front squat if unable to perform “in the hole.”
5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM

* Rest as needed between sets *

Strict Weighted Chin up

5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM

* Rest as needed between sets *

Workout (Time)

Jersey Mike’s

200m Run

18-15-12-9-6-3

Shoulder to Overhead (115/75)

Rx+ 135/95

Target time: sub 10 minutes

Time cap: 15 minutes