Forge Fitness – WOD
Strength
Metcon (Weight)
EMOM x 12 min
1- 8 Half Kneeling Press
2- 8 DB Chest Fly
3- 16 Band Pull Aparts
* score= weight for db press
Workout
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP:
1 STO 95/65#
1 Pushup
200m Run
2 STO
2 Pushup
200m Run
3 STO
3 Pushup
200m Run
ETC.
Rest 2 min
4 min AMRAP:
Rest 1 min
2 Min AMRAP:
Rx+ 155/105#