Forge Fitness – WOD
Strength
Pause Bench Press (4 x 3 Reps)
* 3 sec pause
Skill
Warm-up (No Measure)
Pull Work: 3 sets:
A1. 6 Scap Shrug Pullups
A2. 8 Bent Over Rear Fly
A3. 8 Reverse Grip Ring Rows
Workout
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
1-2-3-4-5-6-7-8 Etc
Pushups
Strict Pullups
Burpee To Target
Modifications:
– knee pushups
– banded strict pullups