Mayhem Affiliate 11/02/2023

Forge Fitness – WOD

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Back Squat

Back Squat 1×4

– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

Workout (AMRAP – Rounds and Reps)

“There’s only 365 days left until next Halloween”

3-person team

16:00 AMRAP

Partner 1: 10 Deadlifts (185/125)

Partner 2: 10 Pull-ups

Partner 3: 10-12-14-16-18-20… Calorie Bike Erg

(female calories: 7-9-11-13-15-17…)

Target Round of Calories: 20/16+ Calories

Minimum Rounds of Calories before scaling: 14/11 Calories