FORGED FRIDAY

“FORGED FRIDAY”

WarmUp:
2 minute Achilles Plank
5 min RC WarmUp
+PVC +OHS

BuyIn/CashOut:
4 object Shuttle
*Athlete must start each sprint
laying on their back with head pointed
in running direction – Roll & Run

W.O.D.
20 minute AMRAP
*Walking KB-Goblet Lunge x10 steps (1.5/1pood)
*Butterfly SitUp x10 (Can Anchor around KB)
*Wall Ball Shot x10 (20/14)
*EVERY 2 MINUTES – Grappling Shoot Thru x10
(Not @ Beginning/End)

“From time to time there will be some complaints that we are pushing
our people too hard.
I don’t give a good Goddamn about such complaints.
I believe in the old and sound rule that an ounce of sweat will save a
gallon of blood.”

-General George S.Patton, U.S. Army Four Star General, European
Theater Command-World War II