Forged Friday
Today is Forged Friday at New Species CrossFit. We are here as athletes and Americans to exercise our freedom. It is important to never forget the men and women that provide the very freedom which allows us to stand here today.
With that in mind let us pay special tribute in honoring;
Staff Sergeant Matthew V. Thompson, died August 23, 2016 while serving during Operation Freedom’s Sentinel. Staff Sgt. Thompson was 28 years of age of Irvine, CA. He was assigned to 3rd Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. died Aug. 23 in Helmand Province, Afghanistan, of injuries caused by an improvised explosive device that detonated near his patrol while conducting dismounted operations.
Please take your training to a higher level today in order to honor this American Hero.
Always support our Troops and First Responders. God Bless America!
WarmUp
2m AP
30/20/30 w/Bands
x20 PVC Good Morning
x30 Alternating Bird Picker
BuyIn
*2 Rds. for best mechanics of:
x10 Slow Deadlift (135/85)
*3 sec pause at top
x10 Front Squat (135/85)
*3 sec pause at bottom
WOD
Perform the following within 1-minute as fast as possible.
x4 DL (155/105)
x4 Front Squat (155/105)
Once completed REST in front rack position for remainder of that minute. Then rest :30 seconds completely unloaded.
Perform this for 10 Rounds.
CashOut
*4 RFTx
x10 BFly SitUp
x30 Double Under