Forged Friday

Today is Forged Friday at New Species CrossFit. On this Christmas Day, 2015, the coaching staff would like to extend a heartfelt thank you to all the men and women around the globe who serve in a U.S. Military or First Responder role. 
As the year begins to draw to a close, please be grateful for the brave sacrifices that are made so that we remain a free nation. 
Today’s WOD is in honor of all who serve both domestically and abroad. Please show your support by performing to the best of your physical and mental ability. 
Always support our Troops and First Responders. Merry Christmas and God Bless America!
The following WOD can be performed anywhere. Please show your support, your holiday spirit and your patriotism by snapping an Instagram photo to: #newspeciestrainanywhere
WarmUp

*5 minute running clock of:

Jumping Jacks

AirSquats

Mt. Climbers 

Hollow Rock

*:15seconds each – continue for 5 minutes. 
BuyIn

Using any weighted object (heavy or light) Perform the following;

x15 Turkish GetUp *Right

x15 Turkish GetUp *Left
WOD

*15 minute AMRAP of:

x20 meter walking lunge

x10 BW Man Maker *link:

x20 meter walking lunge

x10 Squat
*Sub for x20m Walking Lunge: x20 alternating stationary lunges
**Lunge and Squat can be loaded and held in a front hold with any heavy object – Preference on Forged Friday is HEAVY. 
That is all.