Mayhem Affiliate 11/03/2023

Forge Fitness – WOD

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Shoulder Press

Shoulder Press:

– 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 that 4 RM.

Workout (2 Rounds for reps)

“I ain’t afraid of no ghost”

2 Sets

In a 5:00 window

10x50ft Shuttle Run

AMRAP in the time remaining of

5 Box Jumps (30/24)

5 Strict Handstand Push Ups

15 Air Squats

-rest 5 minutes between sets-

Target number of Rounds each set: 4+ Rounds

Minimum number of Rounds before scaling: 3 Rounds