Wednesday WOD 3/9/22

Forge Fitness – WOD

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Strength

Metcon (AMRAP – Reps)

EMOM: 9 min

1- :40 sec strict pullups

2- :40 sec neutral db bench press

3- :40 sec Russian kb swings 70/53#

Workout

Metcon (Time)

4 RFT

4 Devil Press 50/35#

500/400m Row

8 Burpees Over the Rower

12 HSPU