Thursday WOD 8/12/21

Forge Fitness – WOD

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Strength

Metcon (Weight)

A. 4 Sets: Super Set

A1. 10 Single Arm DB Row

A2. 5 Standing Alt. DB Curl + Double DB Standing Curl

B. 4 Sets: Super Set

B1. 10 Double DB Z-Press

B2. 10 Single DB Lateral Raise + Single DB Front Raise

Workout

Metcon (Time)

3 RFT

2 Rope Climb

8 HSPU

12 Dual Snatch 50/35#

Rx+ legless, SHSPU

Modifications:

– 4 strict pullups

– 8 pushups

– lighter weight