· 2 minute Jumping Jacks
· +PVC + OHS
· Fx WarmUp x3 + ME Row 300m ME (In any order)
W.O.D. 5 RFTx
· ME Kipping PullUp (every rep counts until you fall off the bar)
· KB Single Rack Squat RIGHT x15
· Butterfly Situp x15
· KB Single Rack Squat LEFT x15
*SitUp & KB Squats will be performed away from the RIG – You must BEAR CRAWL BTWN. STATIONS
*As Patriots & Athletes, New Species CrossFit will honor two heroes who died while serving in Operation Enduring Freedom
Army Staff Sgt. Rex L. Schad
26 years of age, of Edmond, Okla.; assigned to 3rd Battalion, 69th Armor Regiment, 1st Armor Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Ga.; died March 11, 2013 in Jalrez district, Afghanistan, of small-arms fire from an Afghan security forces member. Also killed was Army Capt. Andrew M. Pedersen-Keel.
Army Capt. Andrew M. Pedersen-Keel
28 years of age, of South Miami, Fla.; assigned to 1st Battalion, 3rd Special Forces Group (Airborne), Fort Bragg, N.C.; died March 11, 2013 in Jalrez district, Afghanistan, of small-arms fire from an Afghan security forces member.