Forge Fitness – WOD
Skill
3 Sets (for quality):
16 single-arm seated strict press (8 each arm)
8 DB bent over rows
:45sec plank hold (on hands)
* 3-sec tempo UP on press and row
Workout
Metcon (AMRAP – Rounds)
EMOM x 24 min
1st min: 16 single arm DB push press (8 each arm) 50/35#
2nd min: 200m run
3rd min: 16 alternating DB snatches 50/35#
4th min: 8 burpees over the DB
Modifications:
– lighter weight